Strong Healthy by alicejenny

VIEWS: 2 PAGES: 160

									                             THIRD EDITION




                                                                              E AT B E T T E R
                            Guide to a


                                      Healthy
                             Strong &Oklahoma
Strong & Healthy Oklahoma




                                                                              M OV E M O R E
                                                                              B E T O BAC C O - F R E E
  THIRD EDITION




                              Eat Better     Move More    Be Tobacco Free
                                                                              RESOURCES




                                                www.strongandhealthy.ok.gov
           Thank you to our sponsors
SPONSORS
Table of Contents




                                                           INTRODUCTION
Letter from the Governor                              2

Foreword from the Secretary of Health                 3

Letter from the Executive Director of The Oklahoma    4
Tobacco Settlement Endowment Trust (TSET)

Letter from Oklahoma City Mayor Mick Cornett          5


Introduction                                          6

What is Strong and Healthy Oklahoma?                  6

Who can benefit from the guide?                       6

Are you ready to be strong and healthy?              21


Eat better                                           29
Increase breastfeeding                               58

Move more                                            66

Be tobacco-free                                      79

Resources across our state                           86
Where you live, work and learn.

Appendices                                           136

Summary                                              156



Introduction                                                1
    A Letter from Governor Brad Henry

    Dear Fellow Oklahoman,

    Thank you for taking time to read through our Guidebook for a Strong
    and Healthy Oklahoma. It offers helpful information and resources to
    improve your health and well-being.

    Many diseases-including heart disease, cancer, diabetes, and stroke-
    can be prevented by following a healthy lifestyle, but it is often difficult
    in today’s fast-paced world for people to make the right choices.
    Strong and Healthy Oklahoma can help you overcome barriers to good
    health so that you not only live longer, but also live better.

    The road to better health is simple: Eat Better, Move More, Be
    Tobacco Free. This guidebook is full of simple and helpful ideas that
    are potentially life changing, but will not occur without a commitment
    on your part. By exercising a few times each week, watching portion
    sizes, and refraining from tobacco products, you can add years to
    your life!

    I especially want to thank the private sponsors that have made this
    book a reality with their financial commitment to a Strong and Healthy
    Oklahoma. Please join me in improving the health of our great state!


    Sincerely,




    Brad Henry
    Governor
    State of Oklahoma

2                                         Strong and Healthy Oklahoma
                                                                     INTRODUCTION
James M. Crutcher, M.D., M.P.H.
Oklahoma Commissioner of Health
and Secretary of Health

Foreword from the Secretary of Health
The Strong and Healthy Oklahoma Initiative is committed to
improving the health of Oklahomans of all ages. Although our
state has much to celebrate, we still struggle with our health
status. Oklahoma ranks in the bottom ten nationally and regionally
in most health outcomes and risk factors, such as stroke, heart
disease, and lung cancer. Tobacco use is well above the national
rate and our poor nutritional habits and sedentary lifestyles are
reflected in the number of Oklahomans that are overweight or
obese.

Please take a moment to review this Guide. It will help you and
your family make informed decisions about eating better, moving
more and being tobacco-free. I challenge all Oklahomans to make
healthier choices as we move into the next century of statehood.


Sincerely,




James M. Crutcher




Introduction                                                         3
    Tracey Strader
    Executive Director, Oklahoma Tobacco Settlement
    Endowment Trust

    A Letter from TSET
    Making a change can be hard, but research tells us it takes just
    21 days to form a new, healthier habit for life. Every effort you
    make toward moving more, eating better, and being tobacco-free
    can improve your health and encourage your friends and family to
    do the same.

    Tobacco use is our state’s leading cause of preventable death,
    causing cancer and cardiovascular disease. We encourage all
    Oklahomans with a desire to stop smoking or using other tobacco
    products to use the free services available through the Oklahoma
    Tobacco Helpline at 1-800-QUIT-NOW, online support at www.
    BecomeAnEx.org, or other local services listed in this Guide.




    Tracey Strader
    Executive Director

    Tobacco Stops With Me
    www.StopsWithMe.com




4                                      Strong and Healthy Oklahoma
                                                                        INTRODUCTION
Mick Cornett
Mayor of Oklahoma City


GREETINGS FROM OKLAHOMA CITY!
By reading this book, you are likely taking the first and most
important step on the journey towards better health - committing
in your own mind to lead a healthier life.

I made the same commitment one day in 2007, and ultimately lost
42 pounds over the next several months. Encouraged by my own
experience, I put all of Oklahoma City on a diet, because obesity
in America has reached epidemic proportions, and I wanted us to
lead the way to a healthier nation.

I invite you to use the tools you will find in this book, and to also
visit www.thiscityisgoingonadiet.com, where you can track your
weight loss in a community of people dedicated to the same goal.

My goal in putting Oklahoma City on a diet was to bring
awareness to the problem of obesity, introduce programs to
help cure it, and inspire all citizens to become healthier and lose
weight. The book you are holding is another tool in that battle.

Good luck!

Sincerely,



Mick Cornett
Mayor

Introduction                                                            5
    Introduction
    Healthier living can benefit all Oklahomans.




    What is Strong and Healthy Oklahoma?
    Strong and Healthy Oklahoma is a statewide effort to improve
    the health of our residents. The purpose of the Guide is to show
    simple ways to make healthy choices everyday where we live,
    work and learn. The guide provides fun and creative ways for all
    Oklahomans to Eat Better, Move More and Be Tobacco-Free.

    Who Can Benefit from the Guide?
    Adults — Do you find yourself making time for family and work,
    but little time for you? Keep reading to learn more about how to
    make time to be healthier where you live, work and learn.

    Older Adults — Have you ever thought it is too late to start taking
    care of your health? Just remember, it is never too late to find fun
    ways to spend time being active and eating your way to better
    health.


6                                        Strong and Healthy Oklahoma
Teens — Do you find keeping up with school, work,
extracurricular activities, family and friends takes a lot of




                                                                INTRODUCTION
energy and can be very stressful? Let the guide show you how
to fit it all in and still have time for yourself.

Kids — Are you spending a lot of time sitting in school,
watching TV or playing video games? The guide will give you
fun ideas to get movin’ no matter where you are!

Men — Are you being proactive when making your health
decisions? It’s time to take charge of your own health. The
guide will show you how to add years to your life and life to
your years.

Women — Have you taken the time to listen to
your body lately? Do you know that heart
disease is the leading cause of death
for women? The guide will explain
how to get heart-healthy. Don’t wait.
Start today.

Rural Residents — Is it tough to live
healthy in rural Oklahoma? The guide
will show you Oklahoma trails and outdoor
attractions you never knew existed.
Check out the community resources
near you.




Introduction                                                    7
    Don’t Get Stuck in a Health Rut
    Arthritis is a leading cause of disability in Oklahoma, but don’t
    let that stop you. People with arthritis can exercise to reduce the
    pain. The guide will help you find an Arthritis Foundation exercise
    program near you.

    Diabetes is increasing in adults and children in Oklahoma. Did
    you know Type II diabetes is preventable and controllable just by
    eating better and moving more?

    High blood pressure is known as the “silent killer.” It often has no
    signs until a person suffers a heart attack or a stroke. Tips in the
    guide can help, so don’t put off until tomorrow what you can do
    today for a healthier heart.


                  Obesity
                  More than 60 percent of Oklahomans are obese or
                  overweight. Even the small steps to eat better and
                  move more will benefit your health. Use the guide
                  to help you find simple solutions to lose weight
                  and feel better.


8                                       Strong and Healthy Oklahoma
                                                                      I NNT R ORD U CDT IUO N T I O N
Mental health is just as important as physical health. Anxiety,
depression and sadness affect many Oklahomans, but there




                                                                                            C
is hope for living a healthier, happier life. Keep reading to learn
how.




                                                                            T O
Physical limitations don’t need to slow you down. There are
many activities and resources available throughout Oklahoma
to improve your health.

Find the resources you need in the guide.




               Did you know?
               Tobacco use and secondhand smoke can
               cause and worsen many health problems.

               There is no safe level of tobacco use. If you
               use tobacco, the guide can help you find ways
               to quit, including (800) QUIT-NOW (784-8669).



Introduction                                                          9
 Where we live
 Oklahoma truly is a diverse state,
 known for its scenic landscapes,
 beautiful sunsets and outdoor
 opportunities.

 This is the land where the “corn is
 as high as an elephant’s eye” and
 “where the wind comes sweeping
 down the plain.” Do you know
 our great state is divided into six
 countries? Each country offers
 something special to its residents.

 From one country to the next, groups of people across our state
 have formed grassroots coalitions to transform the health of
 Oklahomans. We know these groups as Turning Point. More than
 60 local partnerships meet on a regular basis to talk about health
 issues and create policies to make Oklahoma a healthier place
 to live. These communities take great pride in creating their own
 health solutions. The Turning Point philosophy of community
 health improvement through shared state and local efforts has
 taken root. In the following pages you will find a few examples
 from each country in Oklahoma. Where do you live?




10                                     Strong and Healthy Oklahoma
Strong and Healthy Oklahoma recognizes
communities leading the way in healthy living




                                                                   INTRODUCTION
Frontier Country, in the central part of the state, includes our
largest city and state capitol, Oklahoma City. There is never
a shortage of fun in the city. With many attractions, you can
enjoy a family outing at one of the nation’s top 10 zoos or kick
up your heels at the National Cowboy and Western Heritage
Museum. Take a stroll on the Bricktown canal or a bike ride
around lakes Hefner, Arcadia or Stanley Draper. From a rock-
climbing wall downtown to grocery shopping at one of our
many farmer’s markets, Frontier Country is working toward a
strong and healthy Oklahoma.

Central Oklahoma Turning Point brings together ordinary
people in Frontier Country to exchange ideas and identify
health concerns in their communities. Frontier Country
projects include: annual walking events; free health
screenings; promotion of 24/7 tobacco-free environments;
and promoting physical activity and healthy nutrition. Central
Oklahoma is working to create a culture of health for visitors
and locals alike.

Introduction                                                       11
 Great Plains Country, in southwestern Oklahoma, includes the
 tiny cobblestone town of Medicine Park, a community in the
 Wichita Mountains that is considered Oklahoma’s first resort area
 developed during the 1920s and ’30s. Today this fun little town
 is bustling with excitement as families come to swim, camp and
 hike their way to the nearby Wichita Mountains Wildlife Refuge.
 This outdoor adventure area provides a haven for the nature lover,
 offering miles of hiking trails, mountain biking, rock climbing and
 incredible scenery.

 Partnerships in Great Plains Country are working to promote
 healthy eating and physical activity in ways that are unique to
 their communities. Efforts include: building a community garden,
 expanding and developing a trail system, providing hands-on
 demonstrations related to portion sizes, nutritional value of foods
 and healthy snacks, and expanding physical education classes
 to include lifetime physical education such as ballroom dancing,
 yoga, hiking and biking.

 Green Country, in northeastern Oklahoma, is home to some of
 the most scenic lakes, rivers and forests in the United States.
 Oxley Nature Center in Tulsa is open seven days a week and
 links stretches of trails across flat and fairly smooth terrain.



               Did you know?
               Through community collaboration, the Safe
               Routes to School Program can be found in six
               Lawton schools. Adult leaders are paired with
               children as they walk or bike to school in Lawton,
               Oklahoma.




12                                    Strong and Healthy Oklahoma
Wheelchairs and strollers may be taken down many of these
trails. A little further east is Oologah, hometown to the fellow




                                                                   INTRODUCTION
that “never met a man he didn’t like,” Oklahoma’s Will Rogers.
Families also like Lake Oologah for swimming, boating, fishing,
camping, picnicking and playing together. Whether it’s floating
the Illinois River out of Tahlequah or fishing on Lake Spavinaw,
Green Country has something for everyone.

Local Turning Point partnerships are holding Walk This
Weigh events to encourage community members to become
more active, while others work specifically with older
Oklahomans, college students and school-age children to
encourage physical activity as a part of daily life. You’ll also
find community gardens being built to promote increased
consumption of fresh produce. By providing exercise
equipment, improving the existing trail system and promoting
healthy eating, Green Country is on the go.




Introduction                                                       13
     Kiamichi Country, located in the southeastern part of the
     state, is home to one of Oklahoma’s most beautiful state parks,
     Beavers Bend. Beavers Bend Resort Park has 30 miles of trails
     through rolling hills and forests and is adjacent to Broken Bow
     Lake. Kiamichi Country also is home to Talihina, located in the
     heart of the Choctaw Nation and gateway to the Talimena scenic
     drive and the Ouachita National Forest. Dazzling spring and fall
     foliage, abundant wildflowers, lakes, rivers and streams, camping
     facilities, equestrian camps, and hiking trails make Talihina and
     other southeastern towns a year-round destination for many
     Oklahomans.

     Local initiatives encompass a variety of strategies as unique as
     our communities. Examples include locally designed walking
     trails and skate parks, Safe Routes to School, tribal nations
     incorporating the Chief’s Challenge to encourage tribal members
     and the tribal workforce to support fitness camps for youth, and
     the Kiamichi Jubilee Summer Arts Camp providing a chance for
     all children to do something creative with their time and talents
     while learning about active play and healthy lifestyles.

     Lake and Trail Country, in south-central Oklahoma, is home
     to Durant, the magnolia capital of Oklahoma. In this part of the
     state you’ll find the crystal blue waters of Lake Murray, the fish
     jumpin’ at Lake Texhoma and the many water sports enjoyed at
     Lake of the Arbuckles. If you’re fortunate enough to live here, you
     know about the Chickasaw National Recreation Area located just
     south of Sulphur. This network of trails is open year-round and
     passes through creeks, limestone hills, forests of sycamores and
     willows and abundant wildlife.
     The National Park Service has
     marked all of these great trails.
     What are you waiting for? Grab
     your fishing pole, put on your
     hiking boots and get outdoors!
     Did we mention swimming at
     Turner Falls?

14                                       Strong and Healthy Oklahoma
Turning Point partnerships are paving the way for Lake and
Trail Country. Initiatives include Fit for Life (developed by the




                                                                    INTRODUCTION
Caddo County Interagency Coalition) to educate children
on the need for daily physical activity and eating healthier.
Partners in Progress Community Coalition, located in Marshall
County, is Getting Fit with MyPyramid, which stresses the
importance of eating fruits and vegetables. Healthy Living 101
efforts also are under way that include parental involvement,
county fairs, a media campaign and cooking workshops.

Red Carpet Country, known as the Great Salt Plains, is found
in the northwest corner of the state. Here you will find one of
the most dramatic landscapes in Oklahoma — Black Mesa.
This is home to several unique rock formations including the
Old Maid’s Profile and the Wedding Party. Black Mesa is great
for hiking and bird watching and has some of the best night
skies in America. Black Mesa is 4,973 feet above sea level and
is the highest point in Oklahoma. A granite monument marks
the high point, which can be reached by hiking a 4.2-mile
trail to the top. Selman Bat Cave is home to more than one
million Mexican free-tailed bats and is a popular attraction in
northwest Oklahoma.

Turning Point partnerships are working together on the
development of a senior housing complex in Harper County
and a wellness center in Beaver. Growing older in this part of
the state means having the chance to be active in your own
community, being involved in group activities to relieve the pain
of arthritis and attending sessions on nutrition for the senior
population. Other projects underway include Walk This Weigh
events in Beaver, Woodward and Texas counties. In Laverne,
you’ll find a new walking trail to help connect neighborhoods to
schools and parks. In Alalfa County, a new community health
center provides primary care, dental services and behavioral
health services.

We’re getting healthy in Red Carpet Country!

Introduction                                                        15
 Where we work
 Oklahoma’s workers spend almost half of their waking hours
 in the workplace. Due to the hours spent on the job, worksite
 wellness programs are a great way to improve the health of
 Oklahomans. Has your business made a plan to get healthy?

 Worksite wellness can encourage and promote good health by
 simple behavior changes. Low-cost activities for companies
 include:
 • Offering healthy vending options;
 • Allowing flexible lunch and break times for physical activity;
 • Providing private rooms, other than restrooms, for
   breastfeeding mothers;
 • Providing flexible schedules for breastfeeding mothers who
   work; and
 •   Promoting Breathe Easy, a tobacco-free workplace, and the
     Oklahoma Tobacco Helpline.

 These and other activities can result in health rewards, as well as
 employer savings. Employees who are physically active, eat well
 and are tobacco-free simply feel better. Plus, they have fewer sick
 days, higher morale, reduced health care costs and increased
 productivity.
 We challenge you to find ways to improve employee health where
 you work.

 • Organize a walking group.
 • Issue a weight loss challenge.
 • Host a stress management class.
 • Take advantage of employee
   health and fitness days.
 • Start your own farmer’s market.


16                                   Strong and Healthy Oklahoma
Strong and Healthy Oklahoma recognizes
those leading the way in worksite health




                                                                    INTRODUCTION
Certified Healthy Business         The Oklahoma State
Program seeks to recognize         Department of Health is
Oklahoma businesses that           leading by example. On
are providing health and           any given day you can find
wellness opportunities for their   employees using break time
employees. Is your workplace       to join a variety of wellness
a Certified Healthy Business?      activities, such as: weight
                                   loss or smoking cessation
Champions of Health awards         programs, walking groups,
are presented each year            massage therapy, yoga and a
in Oklahoma to recognize           farmer’s market. What does
individuals and organizations      your workplace offer?
improving the health of
Oklahomans. Do you know a          Make It Your Business is a
Champion of Health?                toolkit to help businesses set
Cherokee Nation encourages         policies to improve employee
employers to create wellness       health by eating better,
programs to improve the health     moving more and being
status of their employees.         tobacco free.
What is your community doing
to promote wellness in the         Contact the Oklahoma State
workplace?                         Department of Health to learn
                                   more.
Chesapeake Energy has
created a state-of-the-art
worksite to encourage healthy
living in the workplace. How
can your workplace encourage
healthier living?

OK Health gives active state
employees the right tools to
feel better and improve health.


Introduction                                                        17
 Where we learn
 Oklahomans spend a lot of time learning in libraries, schools,
 faith-based gatherings and a variety of other settings where there
 is little opportunity for movement. Whether you are in your local
 community center, after-school program or your own back yard,
 Strong and Healthy Oklahoma will help get you moving.

 Think of the times you are learning during the day. Are you
 exercising more than your brain?

 Here are a few examples of what we are talking about.


     Get Your Body Movin’             Get Your Brain Movin’
     •   Gardening                    Learn to grow fruits and
                                      vegetables that are good for
                                      your mind and body.

     •   Hide & Seek                  Develop skills to plan,
                                      strategize, think quickly and
                                      play with others.

     •   Horseshoes                   Build teamwork, encourage
                                      healthy competition and
                                      build math skills.

     •   Soccer                       Learn new strategies and
                                      hand/eye coordination;
                                      develop quick reflexes.

     •   Walking                      Visit new places; enjoy
                                      nature and all it offers to
                                      see, hear and smell.

     •   Yoga                         Learn to focus, redirect
                                      stress and relax.



18                                   Strong and Healthy Oklahoma
Oklahoma recognizes those leading the way
in healthy learning




                                                                 INTRODUCTION
The Oklahoma After-School
Network is working to ensure
all children have access
to quality out-of-school
opportunities. Connecting
people to information and
local resources creates more
opportunities for our kids.
Coordinated Approach
To Child Health (CATCH)
is an evidence-based
nutrition and physical activity
program taught in Oklahoma        Oklahoma Fit Kids
schools and after-school          Coalition strives to reduce
programs. CATCH is part of        childhood obesity by
a comprehensive approach to       improving the health and
reduce childhood obesity.         well-being of Oklahoma
                                  youth and families.
It’s All About Kids is a
comprehensive program             REACH 2010—Physical
designed by the Tulsa Health      Activity to Reduce
Department for elementary         Cardiovascular Disease
students to improve health,       and Diabetes
enhance decision-making           American Indian tribal
skills and improve school         nations offer traditional
performance.                      and nontraditional physical
                                  activity interventions in
Oklahoma Cooperative              various settings throughout
Extension Service offers          Oklahoma. Contact your
nutrition and cooking classes     tribal nation to learn about
across the state in an effort     opportunities in your area.
to improve the health of all
Oklahomans.

Introduction                                                     19
 Schools for Healthy Lifestyles program works to promote and
 maintain healthy lifestyles among children, families and school
 faculty. A coordinated school health approach is used to promote
 physical activity and fitness, nutrition education, tobacco use
 prevention, safety and injury use prevention.

 University of Central Oklahoma — Healthy Campus 2010
 is a cutting-edge program designed specifically for a college
 community. This program sets health goals for students, faculty
 and staff, while encouraging them to eat better, move more and be
 tobacco-free. The University of Central Oklahoma is committed to
 producing a bright and healthy workforce.

 Oklahoma State University is the first of the Big 12 schools to go
 tobacco free.




20                                  Strong and Healthy Oklahoma
Are you ready to be strong and healthy?




                                                                   INTRODUCTION
The decision to be strong and healthy is the first step to
achieving your goal to eat better, move more and be tobacco-
free. Check which describes you the best.

Strong And Healthy
I am “strong & healthy” and have been for the past year. I eat
healthy meals and snacks filled with fruits, vegetables, whole
grains, lean protein and low-fat dairy. I drink six to eight
glasses of water each day. I limit fat, sugar and sodium and
watch my calorie intake. I am physically active five to seven
days a week for at least 60 minutes. I never use tobacco.
Great job! Be a role model to help others become strong and
healthy just like you.

Ready To Be Strong And Healthy
I regularly eat healthy, engage in physical activity and do not
use tobacco.
Keep up the good work! Remember, it takes time to develop
healthy habits. Use a journal to record your current eating and/
or physical activity habits to see areas for improvement. Use
ideas and tips in the guide to keep you on track.

Somewhat Ready To Be Strong And Healthy
I intend to eat better, move more and/or be tobacco-free in
the next six months.
Great decision! Take a peek at The Solutions section of the
guide to get started. If you find that you need help staying on
track, contact a resource in your area for additional support.

Not Ready To Be Strong And Healthy

I do not plan to change my unhealthy diet, physical inactivity
and/or tobacco use.

Introduction                                                       21
 Achieving your Health Goal
 Only you can decide when it is time to change your behaviors.
 Take some time to think about your current habits and how they
 affect your life. Try learning new facts, ideas and tips that will help
 you understand why good health can be fun and easy. The guide
 is a great start.

 Thank you for tuning-in to your health. This is the first step in living
 a healthier life. Keep reading to learn more simple tips for healthy
 living where you live, work and learn. Start today! You’ll be glad
 you did.




22                                      Strong and Healthy Oklahoma
Adult Personal Health Profile




                                                                     INTRODUCTION
Name:

Date:                Age:              Height:

Weight:              BMI:              Waist Size:
                                       (Inches)




Measuring your waist size.                  Waist Size
1.   Place a tape measure                     Waist size is used
     around your bare                         to determine central
     abdomen, one inch above                  obesity, which is
     your belly button.          a predictor of health risks and
                                 disease. People with a waist
2.   Be sure that the tape       circumference greater than
     is snug but does not        the recommended measures
     compress your skin.         are at an increased risk for
3.   The tape measure should     diabetes, high cholesterol,
     be parallel to the floor.   early heart disease and high
                                 blood pressure, even when
4.   Relax, exhale and
                                 the BMI falls within a healthy
     measure your waist.
                                 range. People who are apple
Waist Size Ranges.               shaped versus being pear
                                 shaped are at a greater risk for
•    Men > 40 inches =
                                 health problems. Oftentimes,
     increased risk for health
                                 our shape is inherited, but bad
     problems
                                 habits such as smoking and too
•    Women > 35 inches =         much alcohol can increase the
     increased risk for health   waistline, too.
     problems




Introduction                                                         23
 Measuring Your BMI.
 Use the BMI Chart on
 the next page or use the
 equation below.


         Weight (pounds) X 703
                                         =
     Height (inches) X Height (inches)




                     Body Mass Index (BMI)
                    Body Mass Index (BMI) is a number calculated
                    from a person’s weight and height. BMI provides
                    a reliable indicator of body fat for most people
                    and is used to screen for weight categories that
                    may lead to health problems. See the table on
                    the next page to determine your BMI.




                     Athletes and bodybuilders
                    The BMI chart may not be the best tool for you to
                    determine your healthy weight. You may want to
                    try just measuring your waist size.

                    Extra fat in the belly area may put your health at
                    risk, even if you are at a healthy weight.

                    Men who have a waist size greater than 40 inches
                    and women who have a waist size greater than 35
                    inches have a higher risk of developing diabetes
                    and heart disease because of excess abdominal
                    fat. Keep reading the guide to learn quick tips to
                    reduce your waist size.



24                                           Strong and Healthy Oklahoma
                                                                                                                                                                                                                                                                                                                                                                                                            Figure 1

                                                                                                                                                                                                                                                                                                                                                                                                            ARE YOU AT A HEALTHY WEIGHT?

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     BMI (Body Mass Index)




                                                                                                                                                                                                                                                                                                                                                                                                                                                                       .5
                                                                                                                                                                                                                                                                                                                                                                                                            Height*




                                                                                                                                                                                                                                                                                                                                                                                                                                                                      18
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    30




                                                                                                                                                                                                                                                                                                                                                                                                                                                                                               25
                                                                                                                                                                                                                                                                                                                                                                                                            6'6"
                                                                                                                                                                                                                                                                                                                                                                                                            6'5"
                                                                                                                                                                                                                                                                                                                                                                                                            6'4"
                                                                                                                                                                                                                                                                                                                                                                                                            6'3"




Introduction
                                                                                                                                                                                                                                                                                                                                                                                                            6'2"
                                                                                                                                                                                                                                                                                                                                                                                                            6'1"
                                                                                                                                                                                                                                                                                                                                                                                                            6'0"
                                                                                                                                                                                                                                                                                                                                                                                                            5'11"
                                                                                                                                                                                                                                                                                                                                                                                                            5'10"
                                                                                                                                                                                                                                                                                                                                                                                                            5'9"
                                                                                                                                                                                                                                                                                                                                                                                                            5'8"
                                                                                                                                                                                                                                                                                                                                                                                                            5'7"
                                                                                                                                                                                                                                                                                                                                                                                                            5'6"
                                                                                                                                                                                                                                                                                                                                                                                                            5'5"




                                                                                              Overweight BMI from 25 up to 30 refers to overweight
                                                                                                                                                                                                                                                                                                                                                                                                            5'4"
                                                                                                                                                                                                                                                                                                                                                                                                            5'3"
                                                                                                                                                                                                                                                                                                                                                                                                            5'2"




                                                                                                                                                     Healthy Weight BMI from 18.5 up to 25 refers to healthy weight.
                                                                                                                                                                                                                                                                                                                                                                                                            5'1"
                                                                                                                                                                                                                                                                                                                                                                                                            5'0"
                                                                                                                                                                                                                                                                                                                                                                                                            4'11"
                                                                                                                                                                                                                                                                                                                                                                                                            4'10"




               Obese BMI 30 or higher refers to obesity. Obese persons are also overweight.
                                                                                                                                                                                                                                                                                                                   Direction: Find your weight on the bottom of the graph. Go straight up from that point
                                                                                                                                                                                                                                                                                                                                                                                                                    50         75        100         125        150         175        200          225       250        275




                                                                                                                                                                                                                       until you come to the line that matches your height. Then look to find your weight group.
                                                                                                                                                                                                                                                                                                                                                                                                                                                                   Pounds†               *Without shoes. †Without clothes.

                                                                                                                                                                                                                                                                                                                                                                                                            BMI measures weight in relation to height. The BMI ranges shown above are for adults. They are not exact




25
                                                                                                                                                                                                                                                                                                                                                                                                            ranges of healthy and unhealthy weights. However, they show that health risk increases at higher levels of
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       INTRODUCTION
                                                                                                                                                                                                                                                                                                                                                                                                            overweight and obesity. Even within the healthy BMI range, weight gains can carry health risks for adults.
 BMI Ranges
 BMI indicates that I am (check one):
     Underweight = 18.5 or less
     Normal weight = 18.5 - 24.9
     Overweight = 25 - 29.9

     Mild obesity = 30 - 34.9
     Moderate obesity = 35 - 39.9
     Extreme obesity = 40 or higher

 My risk factors include (check all that apply):
     Physical inactivity
     Tobacco use
     Poor eating habits
     High blood pressure (hypertension)
     High blood glucose (sugar)
     High LDL cholesterol (bad cholesterol)
     Low HDL cholesterol (good cholesterol)
     High triglycerides
     Family history of heart disease
     Family history of stroke
     Family history of diabetes
     Family history of cancer

 My daily physical activity level is (check one):
     Sedentary — means a lifestyle that includes only the light
     activity associated with typical day-to-day life.

     Moderately active — means a lifestyle that includes physical
     activity similar to walking 30 minutes, in addition to the light
     physical activity associated with typical day-to-day life.

     Active — means a lifestyle that includes physical activity
     similar to walking 45 minutes or more, in addition to the light
     physical activity associated with typical day-to-day life.


26                                     Strong and Healthy Oklahoma
Where are you?




                                                                  INTRODUCTION
Underweight
Are you underweight? If your
BMI is less than 18.5, you may
need to gain weight. Being
underweight can be just as
harmful as being overweight.
If you try to gain weight, be
sure to use a healthy eating
plan. A healthy eating plan
includes:
•   Fruits, vegetables, whole
    grains and fat-free or low-   The guide provides simple
    fat milk                      tips to reduce your health
•   Lean meats, poultry, fish,    risks.
    beans (legumes), eggs
    and nuts                      Overweight
•   Low intake of saturated       Are you overweight? You
    and trans fats,               should consider losing
    cholesterol, salt (sodium)    weight if you have a BMI
    and added sugar               greater than 25, a high
                                  waist size or two or more
•   Balance your calorie
                                  risk factors. Even small
    intake with your body’s
                                  amounts of weight loss
    calorie needs
                                  may have health benefits
Healthy weight                    for you. Eating better and
                                  moving more are the keys to
Congratulations on your
                                  controlling your weight.
weight! Do you know
maintaining a healthy weight
                                  Aim for slow, steady weight
may not mean you are strong
                                  loss by eating fewer calories
and healthy? Are you getting
                                  while getting the nutrients
enough physical activity each
                                  you need.
day? Are you eating healthy
foods? Do you use tobacco?

Introduction                                                      27
 Weight gain during pregnancy
 The classification for weight gain during pregnancy is based
 on the Institute of Medicine, part of the National Academy of
 Sciences, and differs slightly from the adult recommendations.
 Pregnancy weight gain ranges are based on the pre-pregnancy
 BMI. The following are recommendations and should be
 discussed with your doctor.


     Weight Category             BMI                Recommended Gains
     Underweight                 19.8 or less       28 - 40 Ibs
     Normal Weight               19.8 - 26          25 - 35 Ibs
     Overweight                  26 - 29            15 - 25 Ibs
     Obese                       29 or higher       15 Ibs
     Other:
     Twin Pregnancy                                 34 - 45 Ibs
     Triplet Pregnancy                              50 Ibs
 Source: Institute of Medicine




28                                              Strong and Healthy Oklahoma
Eat Better
The better you eat, the better you are




                                                                  E AT B E T T E R
             The Facts...
             Good nutrition has a positive effect on mental
             and physical well-being. Healthy eating can
             help Oklahomans live longer and healthier
             lives. It also can help reduce the risk of chronic
             diseases, such as heart disease, some cancers,
             stroke and diabetes. Remember, healthy eating
             begins at birth. Human milk is the ideal food for
             babies, and breast-feeding is good for mothers,
             too.


Eat Better                                                        29
 Healthy eating tips include:
 •   Vary your veggies;
 •   Make half your grains whole;
 •   Focus on fruits;
 •   Go lean with protein; and
 •   Choose calcium-rich foods.




               Did you know?
              Current recommendations for good health include
              five to 13 servings of fruits and vegetables a day,
              according to individual calorie needs.
              Less than 16 percent of Oklahoma adults eat five
              or more servings of fruits and vegetables a day.
              Oklahomans eat fewer fruits and vegetables than
              anyone in the country. During the last few years,
              the number of Oklahomans getting five or more
              servings a day dropped from 20 percent in 1998
              to 15.7 percent in 2005.
              Oklahomans who did not meet the recommended
              fruit and vegetable intake had higher rates of
              obesity than those who did.
              In 2004, Americans drank $37 billion in
              carbonated beverages and ate $3.9 billion worth
              of cookies. Potato chips sales hit $6.2 billion.

              Each year, consumers spend approximately $70
              billion at casual dining restaurants.



30                                  Strong and Healthy Oklahoma
                                                                 MyPyramid.gov




                                                                                           E AT B E T T E R
     GRAINS        VEGETABLES         FRUITS            MILK        MEAT & BEANS

MyPyramid was released in April 2005. MyPyramid retains all the food groups from
the original Pyramid, but it also includes a graphic representation of physical activity
— an important additional recommendation for a healthy way of life.

Improving nutrition will mean making healthy choices, such
as eating foods rich in important nutrients, reducing fat and
calories, increasing fiber, monitoring salt and sugar intake,
drinking more water and consuming the daily recommendation
of low-fat dairy products.

Calories in ~ calories out
Have you ever counted the number of calories you take in each
day?
Weight gain is caused when we take in more calories than we
use. Calories come from both food and drinks. It takes about
3,500 calories to equal a pound of body fat. Now think about
what you regularly eat. What are your calorie needs? Keep
reading to learn how to balance your calorie needs.
Use the Eating Better Journal at the back of the guide to help
you track what you eat to see if you are making healthy food
choices.

Eat Better                                                                                 31
 How many calories do you need?
                                Activity Level
                                                   Calories
     Sex      Age (years)   Sedentary      Moderately active   Active

     Female   4-8           1,200          1,400 - 1,600       1,400 - 1,800

              9 - 13        1,600          1,600 - 2,000       1,800 - 2,200

              14 - 18       1,800          2,000               2,400

              19 - 30       2,000          2,000 - 2,200       2,400

              31 - 50       1,800          2,000               2,200

              51 +          1,600          1,800               2,000 - 2,200

     Male     4-8           1,400          1,400 - 1,600       1,600 - 2,000

              9 - 13        1,800          1,800 - 2,200       2,000 - 2,600

              14 - 18       2,200          2,400 - 2,800       2,800 - 3,200

              19 - 30       2,400          2,600 - 2,800       3,000

              31 - 50       2,200          2,400 - 2,600       2,800 - 3,000

              51 +          2,000          2,200 - 2,400       2,400 - 2,800

     Child    2-3           1,000          1,000 - 1,400       1,000 - 1,400

 Source: USDA Dietary Guidlines for Americans, 2005

 You can use the Guide to a
 Strong and Healthy Oklahoma
 to help you monitor your
 weight. During the next few
 weeks, check your weight
 as you adjust your calories
 by eating better and moving
 more. This will help you stay
 on track with your weight goal.



32                                          Strong and Healthy Oklahoma
The challenges ...
Two reasons Oklahomans give for not increasing fruits and
vegetables as part of their diets are high cost and poor




                                                              E AT B E T T E R
access.
•   According to a recent survey, the 49 percent of
    Oklahomans who are obese are more likely to report that
    eating healthy foods is expensive compared to the 29.5
    percent of Oklahomans who are not obese.
Attitudes, formed during childhood, can be barriers
to healthy eating.
•   TV ads shown during children’s programs encourage
    eating high-fat, high-calorie foods. Many experts feel
    the promotion of junk foods in commercials is helping
    increase childhood obesity.
•   Constant promotion of high-calorie food is
    contributing to the epidemic of childhood obesity in
    the United States by encouraging preferences for junk
    food and contributing to poor eating habits.

Weight gain is caused when we take in more calories
than we use.
•   During the past 20 years, portion sizes and
    consumption of sugars and processed starches have
    increased.
•   Oklahomans have become less physically active with
    the expansion of technology. We have more
    screen time exposure, whether it is to
    TV, video games or computers. The
    limited amount of physical activity
    has helped increase overweight
    and obesity.



Eat Better                                                    33
               Hey, watch this!
               Oklahomans are flooded with media messages
               every day. Television, radio, magazines and
               billboards are full of ads misleading our society
               about the nutritional value of foods and how to
               maintain positive health.

               One example is the marketing of high-fat, high-
               calorie foods during children’s programming.
               Children in the United States spend more time
               watching television than they spend on any other
               single daily activity except sleeping.

               Television has a unique capacity to influence
               children’s attitudes and behaviors. On average,
               11 out of 19 commercials every hour advertise
               food. Of these ads, almost 44 percent promote
               candy, chips, cookies, sugary cereals and soft
               drinks.



 Tips for spotting fad diets.
 Many popular diets lack credibility, and some can even be
 dangerous. These have come to be labeled fad diets. Look out for
 the following:

 1.   Promises of a “quick fix,” such as “lose 30 pounds in 30
      days.”

 2.   Warnings of danger from a single product or regimen, such as
      “carbs kill.”

 3.   Claims that sound too good to be true, such as “eat all the
      food you want.”

 4.   Simple conclusions drawn from a complex study, such
      as “one pill a day is all you need.”

34                                   Strong and Healthy Oklahoma
                                                                 E AT B E T T E R
5.   Recommendations from a single study.

6.   Dramatic statements, such as “lose weight without diet or
     exercise.”

7.   List of “good” and “bad” foods.

8.   Recommendations made to help sell a product.

9.   Recommendations made based on studies published
     without peer review.

10. Recommendations from studies that ignore personal
    differences, such as “guaranteed to work for you.”



              Important Notice:
              If a diet or product sounds too good to be
              true, it probably is. There is no substitute
              for being physically active and eating well-
              balanced meals.



Eat Better                                                       35
 The solutions ...
 Small changes can make a big difference in your health. Try
 making healthy changes one step at a time. Try one of the
 following tips for one week and add another one the next week.

 •   Reduce the amount of foods you eat that are high in fat and
     sugar.
 •   Eat more fruits and vegetables.
 •   Drink more water.
 •   Consume more low-fat dairy products like yogurt, cheese and
     milk.

 Strategies for healthy eating
 The following is a list of strategies you and your family can try to
 include in your diets.
 Grains
 •   Make half your grains whole.
 •   Look for the words “whole grain” before you buy breads and
     cereals.
 •   Examples include: whole wheat flour, brown rice, buckwheat,
     bulgur (cracked wheat), oatmeal, popcorn, whole wheat
     cereal flakes, muesli, whole grain barley, whole grain
     cornmeal, whole rye, whole wheat bread, whole wheat
     crackers, whole wheat pasta, whole wheat sandwich buns
     and rolls, whole wheat tortillas, wild rice, amaranth, millet,
     quinoa and sorghum.



               FYI:
               Quinoa technically is a leaf, not a grain, though
               it often is considered to be a grain.



36                                     Strong and Healthy Oklahoma
             Remember:
             Maintain weight: calories in = calories out.




                                                                E AT B E T T E R
             Lose weight: calories in < calories out.
             Gain weight: calories in > calories out.




Breakfast is the most important meal of the day
•    Start your day with a cup of oatmeal for breakfast.
•    Look for cereals with more fiber. Some have as much as
     13 grams in a single serving.

Brown-bag it
•    Bring a baggie of whole grain snack crackers.
•    Brown-bag your lunch with a sandwich made of whole
     grain bread or a whole wheat wrap.

Pack a snack
•    Munch on dry popcorn or dry cereal for a snack.
•    Replace plain bagels with whole wheat bagels.
•    Whole wheat snack crackers are tasty treats at staff
     meetings.
Portion distortion
•    A large bagel is typically two or more servings. Try a
     smaller version or only take half.
•    Read your cereal box label. Serving sizes vary among a ½
     cup, ¾ cup and 1 cup.
•    How big are your buns? When choosing sandwich buns,
     choose smaller options and fewer calories.

Eat Better                                                      37
 Vegetables
 Eat a “rainbow” of colors and choose from several colors of
 vegetables each day.
 •   Red — red peppers, beets, radishes, radicchio, red onions,
     red potatoes, rhubarb, tomatoes.
 •   Yellow / Orange — carrots, yellow peppers, yellow potatoes,
     pumpkin, rutabagas, yellow summer squash, sweet corn,
     sweet potatoes, yellow tomatoes, yellow winter squash,
     yellow beets, butternut squash, acorn squash.
 •   Green — artichokes, arugula, asparagus, broccoflower,
     broccoli, broccoli rabe, brussel sprouts, Chinese cabbage,
     green beans, green cabbage, celery, chayote squash,
     cucumbers, endive, leafy greens, leeks, lettuce, green onion,
     okra, peas, green pepper, snow peas, sugar snap peas,
     spinach, watercress, zucchini.
 •   Blue / Purple — purple asparagus, purple cabbage, purple
     carrots, eggplant, purple Belgian endive, purple peppers,
     potatoes (purple fleshed), black salsify.
 •   White — cauliflower, garlic, ginger, Jerusalem artichoke,
     jicama, kohlrabi, mushrooms, onions, parsnips, potatoes
     (white fleshed), shallots, turnips, white corn.




38                                  Strong and Healthy Oklahoma
Vary your veggies                 Enjoy fresh, frozen and
                                  canned vegetables
•    Try eggplant on the grill.
                                  •   Have veggies available




                                                                E AT B E T T E R
•    Slice raw squash and
     zucchini for a snack or          for quick snacks after
     a salad.                         school and work.

•                                 •   Select a fast food side
     Mushrooms make a
     great topper for meat,           salad (with fat-free
     salads and sandwiches.           dressing) rather than
                                      fries.
Curb your appetite                •   Choose your favorite
•    Eat a veggie before each         vegetable instead of
     meal. It will satisfy your       other snack foods,
     hunger and you’ll eat            like potato chips and
     fewer calories.                  cookies.

•    Choose raw vegetables        You have options
     with a low-calorie dip for
                                  •   Try different subgroups
     snacks instead of high-
                                      (dark green, orange,
     calorie options.
                                      legumes and starchy
Let us eat lettuce                    vegetables) each
                                      week.
•    Pick dark leafy
     greens for salads            •   Try preparing
     and sandwiches.                  vegetables in different
     The darkest, richest             ways (steamed, grilled,
     colors are packed with           baked or raw).
     nutrients.                   •   Plant a garden and
•    Try different varieties          grow your own
     (spinach, red leaf, spring       veggies. Your local
     mix or romaine).                 OSU Cooperative
                                      Extension can teach
                                      you how.




Eat Better                                                      39
 Herbs to have
 •    Be creative and kick up the flavor of your meals with herbs
      and spices. They offer flavor and nutrients.
 •    Try dried or fresh herbs, such as cilantro, sage, garlic or
      basil on your favorite dishes for added flavor.
 •    Plant an herb garden. They don’t take up much space and
      you’ll always have a fresh crop.

 Veggies to go
 •    Bag up some raw veggies, such as carrots, broccoli, celery
      and snap peas for a healthy snack.
 •    Keep veggies at your desk for midday cravings. Crunching
      veggies will be better than crunching chips.
 •    Save calories and time. Pack an ice chest with raw veggies
      for your next road trip.
 •    Spice up your lunch salad with salsa instead of salad
      dressing. You’ll find it has fewer calories.
 Let’s get together
 •    For a healthy alternative, provide veggie trays at large
      meetings or gatherings.
 •    Provide raw, cut veggie options in your child’s lunch box.
 •    Try providing a veggie tray at the next potluck event at your
      community event or church gathering.
 •    Partner your child’s school with a local farmer for the next
      fundraiser. Offer a market on PTA night.

40                                   Strong and Healthy Oklahoma
Fruits
Eat a “rainbow” of colors of fruits. Choose several colors of
fruits everyday.




                                                                    E AT B E T T E R
•   Red — red apples, blood oranges, cherries, cranberries,
    red grapes, pink/red grapefruit, red pears, pomegranates,
    raspberries, strawberries, watermelon.
•   Yellow / Orange — yellow apples, apricots, cantaloupe,
    cape gooseberries, yellow figs, grapefruit, golden kiwifruit,
    lemons, mangoes, nectarines, oranges, papayas, peaches,
    yellow pears, persimmons, pineapples, tangerines, yellow
    watermelon.
•   Green — avocados, green apples, green grapes,
    honeydew, kiwifruit, limes, green pears.
•   Blue / Purple — blackberries, blueberries, black currents,
    dried plums, elderberries, purple figs, purple grapes,
    plums, raisins.
•   White — bananas, brown pears, dates, white nectarines,
    white peaches.




Eat Better                                                          41
 Do you have a sweet tooth?
 •    Keep fresh and dried fruit handy for snacks that satisfy your
      sweet tooth.
 •    Choose whole fruit more often than juice. You’ll get more
      fiber, and it will be more filling.
 •    Choose 100 percent fruit juice, but try to limit juice to one
      serving (4 ounces) per day.
 •    For best quality at the lowest cost, buy fresh fruits in season.
      Oklahoma has a great selection.

 Berry pickin’
 •    Choose berries often. They are low in calories, high in fiber
      and filled with antioxidants.
 •    Look for frozen options during the winter months. They have
      the same health benefits as fresh berries.
 •    Stock up on lower-price fresh berries in the summer and
      store them in the freezer for winter.
 •    Drain extra juice from canned fruit to limit the extra calories
      and sugar.
 •    Locate a berry patch near you. It offers a day of activity and
      sweet treats as a reward.

 Fruit is a fast food, too
 •    Eat a banana or an apple on the go. It comes prewrapped.
 •    If you like a sweet snack during a work break, try a piece of
      fruit.
 •    Choose canned fruit in its own juice or light syrup. Drain it to
      limit extra calories.

 Eat dessert
 •   Substitute fruit for cake, pie or ice cream at the next school
     party.

42                                    Strong and Healthy Oklahoma
                                                                     E AT B E T T E R
•   Try fruit parfaits instead of ice cream sundaes (yogurt, fruit
    toppings, granola and a drizzle of honey).
•   For a healthy alternative, provide fruit trays at large
    meetings or gatherings.

Plant a garden
•   Try planting a pot of cherry or grape tomatoes. If you need
    more space, grow a community garden.
•   Contact your local OSU Cooperative Extension office to
    learn how to plant your own garden.
•   Ask a neighbor to plant a garden, too. You can share crops
    and get more fruit for your labor.

Healthy holidays
•   Include fruit in your holiday menus. Colorful fruit can create
    a beautiful presentation on dinner plates.
•   Keep the taste, but look for ways to cut sugar and butter
    from favorite family recipes. No one will know.
•   Leave Santa fruit slices or a smoothie instead of a plate of
    cookies.

Eat Better                                                           43
 Oils
 Get the skinny on fat
 •      Choose olive, canola or peanut oil rather than vegetable oil.
 •      Try oils with health benefits, such as extra virgin olive oil,
        canola oil, nuts/seeds and avocados.
 •      Limit solid fats like butter, stick margarine, shortening, lard
        and bacon grease.
 •      Try foods that are baked, broiled, steamed or grilled instead
        of fried.
 •      Minimize trans fats from your eating plan. Avoid foods with
        hydrogenated listed in the ingredients.
 Healthy snacks work
 •      Try snack-size fat-free popcorn at work — it is great for
        conferences, meetings and trainings, too.
 •      Keep a dish of natural almonds instead of salted peanuts or
        cashews at your desk.
 •      Opt for fat-free salad dressings or salsa on your salad at
        lunch meetings.
 •      Do not provide doughnuts, cookies, cakes and pastries at
        social gatherings. Be more creative.
 •      If sweet items are provided, try cutting them in small, bite-
        sized pieces.




44                                       Strong and Healthy Oklahoma
Dairy
Milk




                                                                   E AT B E T T E R
•      Drink three glasses of milk a day.
•      Choose nonfat or low-fat milk,
       cheese and yogurts.
•      Switch from whole milk to 2
       percent or fat-free milk.
•      Choose yogurt with live cultures.
•      Children under the age of 2 need whole
       milk, but limit it to three ½-cup servings per
       day.
•      Replace high-calorie school snack items with low-calorie
       yogurt and cheese sticks.
•      Provide cartons of low-fat/skim milk for refreshment.
Grab ‘n’ go
•      Grab string cheese or low-fat/nonfat yogurt for a healthy
       snack.
•      Try a yogurt smoothie for a fast-food breakfast.
Lactose intolerant?
•      Try aged cheeses such as cheddar or Swiss.
•      Lactose-free milk can be a good alternative, and you will
       still get the calcium your body needs.


               Did you know?
               Breast milk is best for babies
               (see Breastfeeding in the guide for more
               information)



Eat Better                                                         45
 Meat and beans
 •    Prepare your meats with no added fat.
 •    Bake, broil or grill meat, instead of frying it.
 •    Avoid or limit preparing your meat options fried.
 •    Try black, red or brown beans in place of meat once or
      twice a week.
 •    Choose fish or low-fat, lean meat and poultry.
 •    When cooking hamburger meat, cook, rinse, drain and
      season it. You’ll wash away unneeded fat.

 Two a day
 •   A serving size of meat is 3 ounces. That is the size of a deck
     of cards or the palm of a woman’s hand.
 •   Eating out can lead to extra calories. Meat served in a meal
     often is two to eight serving sizes when eating out.
 •   Offer to share the meat portion of a meal. You’ll eat for less
     money and enjoy your favorite foods.
 •   Ask for a to-go container when ordering your meal. You’ll get
     two or three meals for the price of one.




46                                     Strong and Healthy Oklahoma
Go for quality
•     Try protein snacks like low-fat milk, yogurt, cheese, eggs
      or nuts.




                                                                    E AT B E T T E R
•     Eat high quality protein with each meal. It will provide
      consistent and prolonged energy for your body.
•     Try a new protein option today, such as peanut butter,
      beans, salmon, Canadian bacon or eggs.
•     Try black beans as a side or salad topping at your next
      office luncheon.
•     Choose healthy lean cuts of beef, pork, chicken and fish.
      There are many healthy options.
•     Tuna makes a healthy lunch. Make your tuna the night
      before and grab it on the way out the door.


              Did you know?
              Nearly all fish and shellfish contain traces
              of mercury. For most people, the risk from
              mercury by eating fish and shellfish is not a
              health concern. Yet, some fish and shellfish
              contain higher levels of mercury that may harm
              an unborn baby or young child’s developing
              nervous system.



Mindful of mercury
The Food and Drug Administration and the Environmental
Protection Agency are advising women who may become
pregnant, pregnant women, nursing mothers and young
children to:

1.   Not eat shark, swordfish, king mackerel, or tilefish because
     they contain high levels of mercury;

Eat Better                                                          47
 2.   Eat up to 12 ounces (two average meals) a week of a variety
      of fish and shellfish that are lower in mercury; and
 3.   Check local advisories about the safety of fish caught by
      family and friends in your local lakes, rivers, and coastal
      areas. If no advice is available, eat up to 6 ounces (one
      average meal) per week of fish you catch from local waters,
      but don’t consume any other fish during that week.




               Did you know?
               Five of the most commonly eaten fish that are
               low in mercury are shrimp, canned light tuna,
               salmon, pollock and catfish. Another commonly
               eaten fish, albacore (“white”) tuna has more
               mercury than canned light tuna. So, when
               choosing your two meals of fish and shellfish,
               you may eat up to 6 ounces (one average meal)
               of albacore tuna per week.


48                                   Strong and Healthy Oklahoma
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Eat Better
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               ��� � ��� ����� ���                  ��� ���� ���� ����� ���                    ��� � ���� ����� ���                 ��� � ���� ����� ����                      ��� ���� ��� ����� ���
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              ���� ���� ������� ������� ���� ��� �������� ��������                                                       ���� ��� ������ �� ����� ������� ��� ���� ��������
              � �� ���� �� ���� ������ ���� ����� ������� ������                                                         � ���� ���� �� ���� ��� ������� ���� ����� ����� ��� ��������� �����
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              � ����� �� ������� � ��� �� �������� �������� ��� �� ������ �� ������� ������ �����
              � ��� ���������� ������ ����� �� ����� �� �� �� ������� � ��� �� �������� �������� ��� �� ���������        � ����� ��� ��������� ����� ����� �� ���� ��������� ����� ����� ����� ��� ������ ����
              � �������� ��� ��������� ������ �� ���������� ������ ��� �� ������� ����� ���� �� ���� �����               � ������ ���� ��� ��������� ��� �� ����� ������� ����� ������ ����������
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49
                                                                                                                                                              ���� ���������� �� �����������
                                                                                                                                                   ������ ��� ��������� ������ ��� ���������
                                                                                                                                                            E AT B E T T E R
                                                                                                                                                                                   ����� ����
                                                                                                                                                                                    �������
 Quick tips to remember
 Portion control is out of control
 •    Your stomach is meant to hold as much as your two hands
      cupped together. How much are you eating?
 •    Share a meal with a friend or loved one — half the calories,
      half the cost.
 •    For preschool children, a good serving-size rule is one
      tablespoon of food for each year of life.
 •    For a smaller portion, buy a child-size meal instead of the
      adult meal.

 You are what you eat
 •    Choose a variety of colors when fixing your plate. The more
      colors, the better your meal.
 •    Keep healthy snacks at home instead of candy and sweets.
 •    Buy fewer processed foods. They cost more and usually
      have more added sugars, salt and fats.
 •    Add fiber to your diet. Read ingredient lists on food product
      labels, read the nutrition facts, and check for the words
      “whole grain.”
 •    Try cilantro, sage, garlic or basil in your favorite dishes for
      added flavor and extra nutrients.
 •    Don’t empty the chip bag while watching
      TV. Put a few chips on a plate or napkin
      instead.
 •    Limit high-fat toppings on salads.
      Otherwise, your “healthy” salad
      may become high in calories and
      fat.




50                                    Strong and Healthy Oklahoma
Stay hydrated

•    Drink more water.




                                                                   E AT B E T T E R
•    Keep a bottle of water with you when you are at home, in
     the car, on family trips or working in the yard.
•    Limit soft drinks, fruit drinks and sport drinks — they are
     high in unneeded calories.
•    Limit your caffeine at conferences.
•    Limit high-sugar punch at faith-based gatherings.
•    Pass out water bottles at conferences, faith-based
     gatherings and during sporting events.
•    Start the water craze early: Pack it in your child’s lunch
     box.
•    Bottled water and wells do not contain fluoride, which is
     important to healthy teeth. Talk to your dentist.




Eat Better                                                         51
 Hunger versus thirst
 •    Take several water breaks throughout the day. It gives you a
      great reason to stand up and stretch.
 •    Keep bottled water handy. It is great for in the car, in a bag,
      at your desk and on the go.
 •    Visit the water cooler. You’ll have the chance to catch up
      with co-workers.
 •    Limit soda and high-sugar drinks throughout your day.
      Calories can add up quickly.
 •    Think you can’t make the switch? Try going from sugar-
      sweetened drinks to diet drinks first.

 Never skip a meal
 •    A healthy breakfast is a great way to start your day.
 •    Rather than three large meals, try eating five to six small
      meals a day.
 •    Eat less often at fast food restaurants. Pack a healthy snack
      to tide you over when driving in the car.

 Snack time
 Let the kids help make their own healthy snacks. Here are a
 few ideas to get you started.
 •    Air-pop popcorn.
 •    Bake tortillas to dip in salsa.
 •    Decorate whole grain crackers with fat-free cream cheese.
 •    Top treats with olives, peppers, strawberries or kiwi.
 •    Make a healthy trail mix instead of keeping snack-size
      candy/sweets at your desk.
 •    Support having healthy snack options at your worksite.



52                                      Strong and Healthy Oklahoma
                                                                   E AT B E T T E R
Dining out
•   Most restaurants provide meals large enough for two.
    Share a meal or ask for half of your meal to go.
•   Ask for a nutritional guide when ordering. You’ll be able to
    choose your meal with your health in mind.
•   Drink plenty of water before your meal. You’ll eat less and
    feel more satisfied without overeating.
•   Share a dessert. Try only having two to three bites — it
    offers flavor with fewer calories.

Breakfast and lunch
•   Avoid the doughnuts at staff meetings.
•   Choose healthier foods like small bagels, small whole
    grain fruit muffins, yogurt parfaits or fruit trays.
•   Make lunchtime fun. Promote healthy potlucks in the
    workplace.



Eat Better                                                         53
 Worksite wellness market
 •    Request your employer use locally grown produce in
      worksite cafeterias and snack bars.
 •    Check to see if your employer is interested in starting a
      “Farm-to-Work” co-op with local farmers.
 •    You can volunteer to help market the program to co-workers
      and other businesses.

 Buffet? No way ...
 •    When you are eating at a buffet, use a salad plate for your
      dinner and make only one trip.
 •    Better yet, avoid “all you can eat” buffets when possible.

 Try foods with Omega-3 fats
 •    Omega-3 fats are found in salmon, tuna, sardines, walnuts,
      canola oil, leafy greens and wheat germ.
 •    Omga-3 fats are essential to brain and heart functions.

54                                   Strong and Healthy Oklahoma
It takes a village ...
•     Volunteer to serve on your local school’s Healthy and Fit
      School Advisory Committee.




                                                                  E AT B E T T E R
•     Establish Farm-to-School programs or community
      gardens to increase access to fruits and vegetables.
•     Encourage regular training for food service directors and
      school personnel on healthy eating topics.
•     Request your school offer healthy classroom snacks and
      parties, instead of high-sugar/high-fat rewards.
•     Encourage school programs, meetings and special
      events to provide only healthy refreshments.
•     Encourage creative fundraising ideas, without selling
      unhealthy food.
•     Promote health at your place of worship.
•     Encourage the members of your place of worship to bring
      healthy dishes to related dinners and picnics.
•     Ask your child’s school to promote healthy food choices
      at school and school-sponsored athletic events.




Eat Better                                                        55
 Saving money while you shop
 •   Sign up for your grocer’s bonus/discount card for additional
     savings.
 •   Try store brands. They are cheaper and just as good.
 •   The unit price will help compare costs of similar foods. Look
     on the shelf sticker below the product.
 •   Buy in-season. Use local farmers when possible — their
     products usually are fresher and cost less.
 •   Fresh options can be used all year. Freeze corn, okra,
     peppers and berries.
 •   Buy canned or frozen fruits and vegetables. They are
     healthy, too, and will last a long time.
 •   Buy milk by the gallon. Larger containers generally cost less
     than the smaller ones.
 •   Don’t buy milk at the convenience store. It costs more than
     at your grocery store.
 •   Nonfat dry milk is the least expensive way to go. Try it when
     cooking.


             Money-saving tips
             Don’t shop hungry. Eat something healthy before
             going to the store.
             Review store ads, clip coupons and organize
             them at home.
             Make a list of meal ideas for the coming week in
             your kitchen.
             Be sure to plan ahead for the days you are
             pressed for time.




56                                 Strong and Healthy Oklahoma
•   Buy a whole chicken and cut it into pieces at home. It’s
    cheaper than buying pre-cut chicken.
•   Stock up on sale items. You can buy in bulk for quality




                                                               E AT B E T T E R
    and value, but serve healthy portions.
•   Shop smart. Instead of a bag of chips and a box of
    cookies, you can buy a lot of fruits and veggies.
•   Assemble healthy snacks at home. Try baggies of nuts
    and seeds, low-fat cheese, fruits and veggies.
•   Try batch cooking. Cook a large amount, divide into
    family-size portions, and then freeze them for later.
•   Eat leftovers. You can have a fast meal and save
    money, too.
•   Prepare and freeze meals on the weekends for use
    during the week.




Eat Better                                                     57
     Breastfeeding helps save money
     The average cost savings to new parents in the
     first year of breastfeeding is $1,000.
     Breastfed babies are healthier and have fewer
     doctor visits. Their moms miss fewer days of
     work, too.
     For every $1 spent on breastfeeding, businesses
     save $3 in health care costs and time lost.
     Breastfeeding lowers health care costs by about
     $400 per child.



58                        Strong and Healthy Oklahoma
Breastfeeding
Congratulations on the birth of your baby! Do you know that
deciding to breastfeed is one of the healthiest things you can




                                                                  E AT B E T T E R
do for your baby?
Do you also know there are added benefits for moms as well
as babies?

Breastfeeding mothers:
•    Have lower risk of ovarian and breast cancer.
•    Return to their normal weight quicker.
•    Are healthier after their babies are born.
•    Have their uterus return to its pre-pregnancy size sooner.
•    Burn 200 to 500 extra calories a day.
•    Often experience less bleeding after delivery.



             The facts ...
             Adults who were breastfed as infants have
             lower risk of chronic diseases and obesity.
             Breastfed babies have fewer allergies, less
             constipation and diarrhea, and less upset
             stomach.
             Babies breastfed for the first four months
             have 50 percent fewer ear infections than
             formula-fed infants.
             Breastfeeding promotes a special bond
             between mom and baby.
             Breast milk is the perfect food for infants. It
             changes to meet your growing baby’s needs.



Eat Better                                                        59
     Help your child grow
     Eat a healthy breakfast everyday.
     Eat a healthy lunch at school. Parents, be informed
     about lunch choices offered to your child.
     Choose healthy snacks.
     Drink nonfat or low-fat milk.
     Limit sweetened drinks.
     Limit fast food restaurant meals.
     Be physically active at least 60 minutes every day.
     Play outdoors in nice weather.
     Limit time in front of a TV, video game and
     computer.
     Parents, model healthy eating and physical activity
     at home.
     Parents, emphasize the importance of a healthy
     body image for children.


60                          Strong and Healthy Oklahoma
The challenges ...
In Oklahoma, 69 percent of women start breastfeeding. Six
months later, 31 percent are breastfeeding, and at 12 months




                                                                 E AT B E T T E R
only 13 percent of mothers are breastfeeding their babies.

The top reason Oklahoma women give for not breastfeeding
is returning to work. After giving birth, one-third of mothers
return to work in three months and two-thirds return to work
after six months. Most of the working mothers in Oklahoma
stop breastfeeding. Health experts have set three goals, which
could save Oklahoma about $24 million per year.
The solutions ...
Strong and Healthy Oklahoma encourages
all Oklahoma mothers to breastfeed their
babies. It is important for all mothers to
remember there is no one right way to
breastfeed. Moms and babies are all
different, so the method that works for
you may not be good for your friend or
even your next baby.

If you have questions or trouble
nursing, don’t worry. Ask the experts
for help. Talk to your doctor or health
care provider if you have concerns.
Breastfeeding specialists are available to
help you be successful. See the resources
section starting on page 86 of this book to
find a specialist near you.

              The goals:
             To encourage mothers to breastfeed for at
             least six months. Mothers and babies who
             breastfeed for twelve months receive the
             greatest benefit.


Eat Better                                                       61
 Live and learn
 •    Take a breastfeeding class before you give birth.
 •    Ask your hospital, health care provider or Women, Infants,
      and Children (WIC) clinic for more information about
      breastfeeding.
 •    Some lactation consultants (experts in breastfeeding) will
      meet with you privately before your baby is born.
 •    Find comfortable clothes for breastfeeding.
 Make a request
 •    Tell nurses in the hospital you want to breastfeed, and don’t
      let them give your baby formula or pacifiers.


              Some mothers who breastfeed in public places
              and in the workplace have reported feeling
              harassed and even punished. The state offers a
              hot line to report concerns and complaints about
              breastfeeding and how breastfeeding mothers are
              being treated. Call (405) 271-4676 or
              (888) 655-2942 to report any concerns.


62                                  Strong and Healthy Oklahoma
Read all about it




                                                                E AT B E T T E R
•    Read about breastfeeding to learn helpful tips, such as
     how to breastfeed when traveling or when returning to
     work or school.
•    Breastfeeding is cheaper than buying formula.
•    Breast milk has the convenience of always being ready,
     the right temperature, and it never spoils.
Healthy communities
•    Help educate about the importance of breastfeeding. It’s
     natural and the best way to feed infants.
•    Encourage community groups you are involved in to
     support breastfeeding families.
Healthy worksites
•    Encourage your employer to support mothers who
     breastfeed when they return to work.
•    Tell your employer about the cost savings to businesses
     that support their breastfeeding employees.
•    Moms will have less time off for sick children, more job
     satisfaction and fewer trips to the doctor.
•    Ask your employer to provide a clean, private place to
     breastfeed or pump, other than the restroom.
•    Encourage your employer to provide a place to store
     breast milk.
•    Breast feeding businesses can post a sticker that says
     “Nursing Moms and Babies Welcome.” To get a sticker,
     visit the Strong and Healthy Oklahoma website or call
     (405) 271-4480
•    Visit www.strongandhealthy.ok.gov to learn how your
     worksite can become breastfeeding friendly.

Eat Better                                                      63
 Be supportive
 •    Encourage breastfeeding when friends or family members
      have babies.
 •    Find a breastfeeding support group in your area.
 •    Surround yourself with people who support your decision to
      breastfeed.
 •    Dads make a difference and can support breastfeeding, but
      need to know how they can help.
 Shop till you drop
 •    Support businesses, stores and malls that support
      breastfeeding mothers.
 •    Encourage businesses to support mothers who breastfeed
      when they return to work.
 •    Look for businesses that post a sticker telling moms Nursing
      Moms and Babies Welcome.

 Ask for help
 •    Seek help from trained and certified lactation consultants.
 •    Find a breastfeeding support group in your area.
 •    Find a pediatrician (doctor for babies and children) who
      supports breastfeeding.
 Experience pays
 •    Find someone who has enjoyed breastfeeding and ask her
      for advice and information.
 •    Seek helpful information to know more about the benefits of
      breastfeeding.




64                                  Strong and Healthy Oklahoma
              Dad’s Guide to Breastfeeding.
              Dads are an important source of support




                                                                      E AT B E T T E R
              and have a powerful influence in the feeding
              decision for their baby.
 According to mothers, fathers are influential in their
 feeding decision. Dads who support the mom’s decision to
 breastfeed help generate positive energy for mom.
 Studies show the more supportive dads are, the longer
 women breastfeed and the more confident they feel.
 Dads can encourage breastfeeding by doing some of the
 following activities:

 •     Help mom make healthy food choices and help with
       household chores.
 •     Attend birthing, breastfeeding and parenting classes
       with mom.
 •     Provide encouragement by telling mom how
       wonderful she is to care for your child in such a
       special way.
 •     Give mom a relaxing massage to make it easier for
       her to produce breast milk.
 •     Hold, talk, read, sing, rock, bathe, diaper, burp and
       walk the baby.



Remember
Healthy eating is very important, but it is only one part of living
a stronger, healthier life. The guide will provide you with simple
ideas and tips on how you and your family can move more
each day!


Eat Better                                                            65
 Move More
 Complement healthy eating with an active lifestyle.




 Regular physical activity offers benefits in health and well-being
 for Oklahomans. Physical activity done on most days of the week
 can reduce the risk of:
 •    Heart disease
 •    Colon cancer
 •    Stroke
 •    Type II Diabetes
 •    High blood cholesterol
 •    High blood pressure
 •    Pain associated with arthritis
 •    Stress


66                                     Strong and Healthy Oklahoma
             The facts...
             Nearly 60% of Oklahomans do not meet the




                                                                  M OV E M O R E
             minimum recommendations for physical
             activity.

             Males are more likely to be physically active
             during nonwork times than females.

             The younger the person, the more likely he or
             she is to be physically active.

             Of Oklahoma children and youth, more than 40
             percent are exposed to three or more hours of
             screen time a day.




The challenges ...
Some people may think they are too old to be active or too
young to worry about being active. Others may think physical
activity has to be competitive or a challenge. Just remember,
physical activity should be fun at any age.
What is physical activity?
Physical activity includes walks in your neighborhood,
gardening, riding bicycles with your children or grandchildren,
or climbing the stairs when you have the option. Physical
activity may be taking a lap around the baseball field while
your child plays a game or is at practice.
You can even be physically active around the house. You can
walk or jog in place while watching your favorite TV show, or
get your heart rate up by vacuuming the carpet or cleaning the
windows. Physical activity is something simple that you can do
everyday to improve your health.


Move More                                                         67
 How much physical activity is enough?
 To maintain your body weight you will need at least 60 minutes of
 physical activity at a moderate level each day. This can be done at
 one time or in short sessions throughout your day. Make it a part
 of your daily plan.

 To reduce your body weight, 90 minutes or more of physical
 activity at a moderate level of intensity is needed each day. Again,
 this can be done at one time or in shorter sessions, such as 10- to
 20-minute sessions throughout your day.

 Remember to start slowly and work your way to the
 recommended levels. If you have questions or concerns about
 a health condition and whether it is safe for you to be physically
 active, ask your doctor or health care provider. Always be safe
 and listen to your body.




68                                    Strong and Healthy Oklahoma
What is moderate physical activity?
A moderate amount of physical activity will use approximately
150 calories (kcal) of energy per day, or 1,000 calories per




                                                                      M OV E M O R E
week.
Moderate-intensity physical activity refers to a level of effort in
which a person should experience some increase in breathing
or heart rate.
These levels are equal to the effort a healthy individual
might burn while walking briskly, mowing the lawn, dancing,
swimming for recreation or bicycling.
The following are examples of moderate amounts of physical
activity.


    Activity                              Minutes
    Stair climbing                        15
    Jumping rope                          15

    Pushing a child in a stroller         30
    1 ½ miles
    Raking leaves                         45
    Walking two Miles                     30

    Propelling self in                    30
    wheelchair
    Gardening                             60
    Playing touch football                45
    Playing volleyball                    45

    Washing windows or floors             60


    Washing and waxing a car              60

Move More                                                             69
 The solutions ...
 Don’t think hard workouts that are painful and boring are your
 path to healthy living. Instead, imagine doing fun activities you
 look forward to and enjoy! Do physical activity for fun and watch
 the health benefits follow at any age. Try some of the ideas below
 to help you Move More:
 The road less traveled
 •    Increase the number of steps you take each day.
 •    Park farther away.
 •    Walk in, instead of driving through.
 •    Pay inside, instead of paying at the pump.
 •    Take a lap around the grocery store before you begin
      shopping.
 •    Take another lap after shopping to make sure you got
      everything you needed.
 •    Walk your dog every day.
 •    Take a 10-minute walking break at a local
      rest area for every hour you spend
      sitting in the car.
 •    Take a lap around the airport
      terminal next time you have
      a layover. You’ll feel more
      energized.
 •    Skip the train ride to the
      baggage claim; walk instead.
      Your luggage will beat you
      there.
 •    Don’t wait in line for the
      escalator; be the first to
      take the stairs. Others
      will follow.

70                                    Strong and Healthy Oklahoma
Foot loose
•   Join a dance class. Ballet, square dancing, salsa or
    ballroom — they’re for all ages and experience levels.




                                                                  M OV E M O R E
•   Take a break from your busy schedule. Take a walk by a
    park, lake or river. Enjoy the scenery.
•   Dust off your old equipment. When
    did you last play a round of golf?
    Hit a tennis ball? Run the bases?
•   Take a health day instead of a
    sick day. Put your health first
    today.




             Did you know?
             You shouldn’t have to “break-in” a good pair of
             walking shoes.
             Lightweight shoes made with breathable upper
             materials are best suitable for walking. Shoes
             should be wide enough to accommodate the
             ball of the foot and have a firm padded heel
             counter that does not bite into the heel or
             touch the ankle.
             It is best to have a low heel that is close to the
             ground for stability. Make sure the shoe has
             a good arch support and the front provides
             support and flexibility. Be sure you have room
             at the end of your toes to avoid bruising.
             When trying on shoes, wear the same type of
             socks you will wear when you are exercising.
             Try on shoes at the end of the day to avoid
             shoes becoming too tight when you walk.


Move More                                                         71
 Join a club
 •    Join a club to meet other people who like to be physically
      active.
 •    There are clubs for walking, hiking, biking, running, dancing,
      swimming, gardening and group sports.
 •    Can’t find a club? Start your own. Contact your local
      community center to learn how.
 •    Start your own walking group. Pick a time and location and
      meet neighbors, friends or family there each day.
 •    Encourage your kids to start a club. They can meet two to
      three times a week and move more.

 Get involved
 •    Partner with city governments to develop trails, skateboard
      parks and other fitness facilities.
 •    Join your local Turning Point partnership to learn how to
      improve the health of your community.
      www.okturningpoint.org

 •    Join the Oklahoma Fit Kids Coalition to learn how to improve
      the health of Oklahoma kids.
      www.fitkidsok.org


72                                   Strong and Healthy Oklahoma
Join your planning council      •   Wear light-colored
                                    clothing when
                                    exercising outside in
•   Develop policy for city




                                                              M OV E M O R E
                                    the dark.
    councils or planning
    districts to incorporate    •   Choose shoes, bike
    sidewalks in new                pedals and clothing
    construction areas.             with reflectors to help
                                    drivers see you.
•   Partner with local parks
    and recreation, home        •   Always cross roads
    builder and real estate         at intersections or
    associations to add             marked pedestrian
    paths.                          crosswalks.
Neighborhood associations       Healthy schools
•   Work with your              •   Make sure fitness and
    community or                    nutrition information
    neighborhood                    is included in
    association to repair           professional days for
    existing sidewalks and          school staff.
    install lighting.           •   Ask to see if your
•   Ask city and state              child’s school is a
    agencies to post signs          Certified Healthy
    to discourage cars from         Business.
    driving fast through high   •   Get involved in your
    pedestrian areas.               local school’s Healthy
•   Post pedestrian                 and Fit School
    crossing signs in               Advisory Commity.
    communities to alert
    drivers.
•   Encourage the use of
    helmets when riding
    bicycles, in-line skates,
    scooters and motorized
    vehicles.

Move More                                                     73
 Knowledge is the key to success
 •   Ask teachers to incorporate nutrition and physical activity
     into their lesson plans.
 •   Check to see if your local school offers “experiential”
     learning. It will increase activity and learning.
 •   Encourage your congregation to offer on-site physical
     activity to community members.
 Healthy worksites
 •   Incorporate physical activity breaks into your workday.
 •   Take stretch breaks during conferences, workshops and
     meetings.
 •   Coordinate an exercise class in a break room for employees
     before and/or after work.
 All work and no play — no way!
 •   Ask your employer to offer flexible work hours to allow for
     on-site physical activity during the workday.
 •   Request flexible time during lunch and breaks for physical
     activity.
 •   Start activity clubs at work — try a walking group, cycling
     club or softball league.

 Promote stairs at work
 •    Provide safe and appealing stairwells and
      promote usage.
 •    Post signage in the stairways.
 •    Start a stair walkers club.
 •    Post a log sheet in the
      stairwell for participants
      to check.


74                                     Strong and Healthy Oklahoma
Take the initiative
•    Develop a draft policy that promotes physical activity and
     flexible work schedules for healthier employees.




                                                                  M OV E M O R E
•    Encourage cost-saving ideas to your employer.
•    Learn how to become a Certified Healthy Business.




             Have you seen this person lately?
               Are you a multitasking mom? Are you a stay-
               at-home mom with four children and wonder
     when you’ll find the time to move more? Try this: walk
     at the sink while you rinse the dishes, walk around the
     grocery store two times before you do the grocery
     shopping, put the kids to bed earlier and take time to
     do an exercise DVD, or get the family moving.
     Are you having a bad hair day? Does messing up your
     hair prevent you from being physically active?
     Try walking indoors to some music. You’ll have the
     benefit of physical activity and won’t have to worry
     about the Oklahoma weather.
     Do you work from your car? Do you spend your days
     getting in and out of your car? Incorporate physical
     activity into each of your stops. When you get out of
     your car, take a lap around the parking lot.
     Are you a couch potato after school? Try doing your
     physical activity while you are watching your favorite
     TV show. Try walking or jogging in place, leg lunges,
     sit-ups or jumping rope. You’ll have 30 to 60 minutes
     of activity in your day while you catch your favorite
     show.




Move More                                                         75
 Worksite Wellness
 •   Suggest a walking meeting for a project update.

 •   Brainstorm ideas with a co-worker while taking a walk
     around the office.
 •   Use the restroom that is farthest away from your office.
 •   Take the stairs instead of the elevator.
 •   Stand and do simple stretches in your office while on the
     phone or after sitting for a long time.
 •   Drink water from the fountain that is farthest from your
     office.
 •   During your lunch hour or breaks take a walk around the
     office.
 •   Organize a company picnic or special event with friendly
     competitions to promote an active lifestyle.
 •   Try a round of horseshoes or bocce ball during lunch.
 •   Start an after-hours walking group at the mall or a nearby
     park.
 •   Park farther away from your office building than you usually
     do.
 •   Organize a walking campaign. Ask an office buddy to help
     you organize and recruit.
 •   Schedule your exercise time on your calendar and treat it as
     any other appointment you have to fulfill.
 •   Join a fitness center near your work. You could even drop by
     for a 20-minute workout during lunch.
 •   Start an after-hours aerobics group at your office. Turn your
     conference room into an activity room.


76                                   Strong and Healthy Oklahoma
•        See if co-workers are interested in having an aerobics
         instructor conduct classes or use an exercise DVD.




                                                                       M OV E M O R E
•        Call your local fitness center and see if they offer
         corporate discounts or free passes to try out their center.

•        Get a pedometer to keep track of your steps.

•        Set a personal goal for each day or week.



                  What you need to know
                  When starting a new program, consider
                  several factors to ensure your ability to
                  achieve your goals.
    1.    Safety
          Check with your physician before starting an exercise
          routine. You may need to answer several health-risk
          questions and/or complete an exercise stress test.
    2.    Think F.I.T.
          To improve your physical fitness you need to work
          your body harder. Over time, your heart, lungs and
          muscles will become stronger, making it easier
          to exercise. As your body becomes stronger and
          more physically fit, you can increase the Frequency,
          Intensity and Time of your exercise sessions.
              Frequency: How often you exercise. Beginners
              typically start with two to three days per week.

              Intensity: How hard you exercise. Moderate
              activity will increase your breathing and heart rate,
              but you will be able to continue talking. Vigorous
              activity will greatly increase breathing and heart
              rate, making it difficult to talk.



Move More                                                              77
               Time: Adults should have at least 30 minutes of
               moderate-intensity exercise five days a week or
               20 minutes of vigorous-intensity exercise three
               days a week. Children and adolescents should be
               moderately active for at least 60 minutes every
               day.

     3.   Proper equipment
          When becoming physically active, wear shoes that
          support your body and protect your knees and hips.
          Specialty running stores employ individuals trained in
          identifying any potential joint problems from running,
          jogging or walking. Some stores know of programs to
          help defray the cost of specialty shoes and inserts, so
          don’t hesitate to ask.
     4.   Listen to your body
          Take it easy when you start an exercise program. Your
          body will tell you if you are pushing too hard. It’s normal
          to be sore 24 to 48 hours after exercise, but never try to
          work through sharp aches or pains.
     5.   Have fun
          Find activities you enjoy. Don’t force yourself into
          something you don’t like. The goal is to have fun and be
          physically active every day.


78                                      Strong and Healthy Oklahoma
Be Tobacco Free




                                                             MEOV O BACR E F R E E
                                                             B TE MO CO
           The facts ...
           About one-quarter of adult Oklahomans smoke
           — more than 600,000 people.
           The estimated direct and indirect costs of
           tobacco use in Oklahoma exceed $2 billion
           annually.
           Oklahoma has one of the highest percentages
           of smoking-caused deaths in the nation.
           Moms who smoke before or during pregnancy
           are three times more likely to have a baby with
           a low birth weight.
           Among women who recently gave birth in
           Oklahoma, about one-third smoked prior to
           pregnancy.


Be Tobacco Free                                              79
               The facts, continued ...
               Most Oklahomans who smoke have tried to quit
               many times.
               Tobacco use causes the death of nearly 6,000
               Oklahomans each year, or about 16 people every
               day.
               Light cigarettes do not reduce the health risk of
               smoking.
               Smokeless tobacco is not a safe alternative to
               smoking.


 In Oklahoma, more than $2 billion, or $600 per person, is spent
 each year for smoking-related medical care and lost productivity.
 Such a burden stunts business growth in Oklahoma and prevents
 us from reaching our fullest economic potential.

 Nationally, there are economic consequences as well. Nearly
 400,000 people in the United States die each year from smoking-
 attributable illness, resulting in 5.6 million years of potential life
 lost and $97.6 billion in lost productivity.

 Ceremonial tobacco use is a sacred tradition among American
 Indians. Unfortunately, commercial tobacco use most often leads
 to a powerful nicotine addiction and tremendous health risks.

 The challenges ...
 Heart disease and lung cancer caused from smoking results in
 the premature death of thousands of Oklahomans each year.
 Smoking is also a major contributor to Oklahoma’s high rates of
 stroke, bladder cancer and emphysema. Smoking causes more
 death and disability than any other preventable risk factor and
 kills more Oklahomans each year than alcohol, auto accidents,
 AIDS, suicides, murders and illegal drug use combined.


80                                     Strong and Healthy Oklahoma
                                                                  MEOV O BACR E F R E E
The tobacco industry continues to pour billions of dollars into
advertising their deadly products, and targets those who are
most vulnerable — youth, minority populations and poor.




                                                                  B TE MO CO
              Did you know?
              Secondhand tobacco smoke threatens the
              health of nonsmokers.
              Secondhand smoke is a mixture of the smoke
              given off by the burning end of a cigarette,
              pipe or cigar, and the smoke exhaled from the
              lungs of smokers.
              This mixture contains more than 4,000
              substances, more than 40 of which are known
              to cause cancer. Exposure to secondhand
              smoke is sometimes called involuntary
              smoking or passive smoking.
              Secondhand smoke is a known trigger for
              asthma and cause of cancer, heart disease and
              stroke. Passive smoking is estimated to cause
              more than 700 deaths in Oklahoma among
              nonsmokers each year.
              Secondhand smoke also causes irritation of
              the eyes, nose, throat and lungs. Secondhand
              smoke-induced irritation of the lungs leads to
              excess phlegm, coughing, chest discomfort
              and reduced lung function.



Be Tobacco Free                                                   81
        Within 20 minutes of smoking that last cigarette, the body                                                                                                                                         Within 20
        begins a series of changes that con-                                                                                                                                                               begins a
        tinue for years. All benefits                                                                                                                                                                      tinue for y
        are lost by smoking just one                                                                                                                                                                       are lost b
        cigarette a day, accor-                                                                                                                                                                            cigarette
        ding to the American                                                                                                                                                                               ding to th
        Cancer Society.                                                                                                                                                                                    Cancer S


        • Blood pressure                                                                                                                                                                                   • Blood pre
          drops to normal                                                                                                                                                                                    drops to n
        • Pulse rate drops                                                                                                                                                                                 • Pulse rate
          to normal                                                                                                                                                                                          to normal
        • Body temperature                                                                                                                                                                                 • Body tem
          of hands and feet                                                                                                                                                                                  of hands
          increases to normal                                                                                                                                                                                increases


        • Carbon monoxide level                                                                                                                                                                            • Carbon m
          in blood drops to normal                                                                                                                                                                           in blood d
        • Oxygen level in blood                                                                                                                                                                            • Oxygen le
          increases to normal                                                                                                                                                                                increases

                                                                        • Chance of heart attack
        • Nerve ending start                                              decreases                                                                                                                        • Nerve end
          regrowing                                                                                                                                                                                          regrowing
        • Ability to smell and                                                                                                                                                                             • Ability to

                                                                                                                                 Source: The American Cancer Society and Centers for Disease Control.
          taste is enhanced                                             • Circulation improves                                                                                                               taste is en
                                                                        • Walking becomes easier
                                                                        • Lung function increases up to
        • Coughing, sinus                                                 30 percent                                                                                                                       • Coughing
          congestion, fatigue,                                                                                                                                                                               congestio
          shortness of breath                                                                                                                                                                                shortness
          decrease                                                                                                                                                                                           decrease
                                                                        • Excess risk of coronary heart
        • Cilia regrow in lungs                                           disease is half that of a smoker                                                                                                 • Cilia regro
          increasing ability to                                                                                                                                                                              increasin
          handle mucus, clean the                                                                                                                                                                            handle m
          lungs, reduce infection                                                                                                                                                                            lungs, red
                                                                        • Lung cancer death rate for
        • Body’s overall energy                                           average former smoker (one                                                                                                       • Body’s ov
          increases                                                       pack a day) decreases by                                                                                                           increases
                                                                          almost half
                                                                        • Stroke risk is reduced to that
        • Lung cancer death                                               of a nonsmoker 5-15 years                                                                                                        • Lung can
          rate similar to that of                                         after quitting                                                                                                                     rate simil
          nonsmokers                                                    • Risk of cancer of the mouth,                                                                                                       nonsmok
        • Precancerous cells                                              throat and esophagus is half                                                                                                     • Precance
          are replaced                                                    that of a smoker’s                                                                                                                 are replac
        • Risk of cancer of                                                                                                                                                                                • Risk of ca
          the mouth, throat,                                                                                                                                                                                 the mouth
          esophagus, bladder,                                           • Risk of coronary heart disease                                                                                                     esophagu
          kidney and                                                                  is that of a                                                                                                           kidney an
          pancreas                                                                       nonsmoker                                                                                                           pancreas
          decreases                                                                                                                                                                                          decreases




     SOURCE: The American Cancer Society, Centers for Disease Control              Art Concept by: Randee S. Fox/Seattle Times                                                                          SOURCE: The American



82                                                                                 Strong and Healthy Oklahoma
     The American Cancer Society offers quit smoking                                                                                                                                                    The Ame
The solutions ...




                                                                  MEOV O BACR E F R E E
Quitting tobacco can be the greatest, life-improvement habit




                                                                  B TE MO CO
you can change. According to the American Cancer Society,
within 20 minutes of smoking that last cigarette, the body
begins a series of changes that continue for years. A timeline
of the health benefits of quitting is shown on the previous
page.
Some people find it helpful to join a support group and some
use nicotine replacement options, but the greatest factor in
quitting and successfully making the decision to stop.
If you or someone you know uses tobacco, try these
recommendations to “be tobacco-free.”

Call the Helpline
•    Get support. Call the free Oklahoma Tobacco Helpline at
     (800) QUIT-NOW (784-8669).
•    The Oklahoma Tobacco Helpline is designed to assist
     Oklahomans who have a desire to quit.
•    Get your own Quit Coach to help you quit.
•    Collect the information you need to be successful as you
     quit.
•    Helpline hours of operation are 7 a.m. to 11 p.m. seven
     days a week, and staff will return any messages left after
     hours.
•    Services are available in Spanish by calling (800) 793-
     1552.
•    Services are available for the deaf and hard of hearing by
     calling the TDD#: 877-777-6543




Be Tobacco Free                                                   83
 Tobacco Cessation
 •    Call your local health department or hospital to join the
      closest tobacco cessation class.

 •    Ask a friend or family member who wants to quit tobacco
      to also call Helpline and/or take the class with you.
 Counter-Marketing
 •   Surround yourself with positive smoke-free/tobacco-free
     messages.

 •   Only visit restaurants and business that are smoke-free.

 •   Spend time with family and friends who do not use
     tobacco or smoke.
 •   Throw away all tobacco-related products
     (ashtrays, lighters, spit cups).
 •   Increase counter-marketing efforts in your community to
     offset the tobacco industry’s efforts.

 Tobacco-free worksites
 •   Request your employer join and promote all Breathe Easy
     efforts.
 •   Encourage your workplace to go 100 percent tobacco-free
     (indoors and outdoors on all company property) for the
     health of the employees.
 •   Promote the Oklahoma Tobacco Helpline or the use of an
     on-site tobacco cessation program at your workplace.
 •   Request your employer provide a group health insurance
     plan that includes free cessation aids.




84                                   Strong and Healthy Oklahoma
                                                                MEOV O BACR E F R E E
Breathe Easy
•    Encourage all businesses in your community to go




                                                                B TE MO CO
     smoke-free. (www.breatheeasyok.com)
•    Thank the businesses that post the Breathe Easy signage
     on their front door.




Make a request
•   Ask local businesses to comply with smoke-free laws in
    Oklahoma.
•   Ask guests and family members to not smoke or use
    tobacco when they visit your home.
•   Ask your child’s school to utilize evidence-based tobacco
    prevention programs.

Be a role model
•   They’re watching you. Children who see their parents use
    tobacco are more likely to use it.
•   Talk to your children about the importance of NOT using
    tobacco. They listen to you.

Be Tobacco Free                                                 85
 Community Resources




 In this section you will find listings of resources for religious
 congregations, schools, tribes and organizations that want
 to promote Strong and Healthy Oklahoma activities in your
 community. You will find contact information for organizations
 and agencies that offer nutrition classes and counseling, walking
 trails and other physical activity opportunities, smoking cessation
 programs and many other services related to good health.

 New programs are being added, so this list does not include every
 resource available. It does offer help to get you started on your
 way to becoming a Strong and Healthy Oklahoman!



86                                   Strong and Healthy Oklahoma
            Adair County
            Name                                               Program                                                     City          Contact Number
            Cave Springs Public School                         Tobacco Use Prevention and Cessation                        Bunch         (918) 696-8604
            Dahlonegah Elementary School                       Tobacco Use Prevention and Cessation                        Stilwell      (918) 696-7807
            Adair County Health Department                     WIC Nutrition Program                                       Stilwell      (918) 696-7292
            Indian Capital Technology Center                   Fly Fishing Classes                                         Stilwell      (918) 696-3111




Resources
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education                       Stilwell      (918) 696-2253
            Maryetta School                                    Arthritis Foundation                                        Stilwell      (918) 696-2285
            Adair State Park                                   Paddleboats, Basketball, Softball, Playground, Fishing      Stilwell      (918) 696-6613
                                                               Aquatic program
            Boys and Girls Club of Green Country               After School Program                                        Stilwell      (918) 825-3975
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education                       Stilwell      (918) 696-2253
            Cherokee Nation                                    Smoking Cessation, WIC- Nutrition Program, Diabetes         Stilwell      (918) 696-8852
            Stilwell Nutrition Center                          Nutrition Classes                                           Stilwell      (918) 696-2791
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                      Stilwell      (918) 797-2137
            Westville Nutrition Center                         Nutrition Classes                                           Westville     (918) 723-4936
            Watts Nutrition Center                             Nutrition Classes                                           Watts         (918) 422-5330
            Watts Public Schools                               Tobacco Use Prevention and Cessation                        Watts         (918) 422-5311

            Alfalfa County
            Name                                               Program                                                     City          Contact Number
            Great Salt Plains Park                             Birdwatching tours and groups                               Cherokee      (580) 626-4794
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education                       Cherokee      (580) 596-3131
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                      Cherokee      (580) 569-3172
            Riverside Church of Christ                         Arthritis Foundation Exercise Program                       Burlington    (580) 474-2224

            Atoka County
            Name                                               Program                                                     City          Contact Number
            Family & Consumer Sciences Oklahoma Extension      Nutrition Education                                         Antlers       (580) 298-5563




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                              Atoka County Health Department                     WIC- Nutrition Program, Tobacco Use Prevention and Cessation    Atoka      (580) 889-2116




88
                              Atoka Municipal Pool                               Swimming                                                        Atoka      (580) 889-6148
                              Boggy Depot Sate Park                              Baseball, Softball, Playground                                  Atoka      (580) 889-5625
                              McGee Creek State Park                             Fishing                                                         Atoka      (580) 889-5822
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education                           Atoka      (580) 889-7337
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                          Atoka      (580) 889-7338
                              Angel Food Ministries                              Nutrition Program                                               Lane       (580) 889-7049

                              Beaver County
                              Name                                               Program                                                         City       Contact Number
                              Beaver County Health Department                    WIC- Nutrition Program                                          Beaver     (580) 625-3693
                              Beaver Dunes State Park                            Sand Dunes, Nature Trails, Volleyball, Horseshoes, Playground   Beaver     (580) 625-3373
                              Beaver Health Awareness Partnership                Walk This Weigh                                                 Beaver     (580) 625-3693
                              Beaver County Memorial Hospital                    Health Fair and Health Education                                Beaver     (580) 625-4551
                              City of Beaver                                     Walking Trails                                                  Beaver     (580) 625-3072
                              Beaver Senior Citizens Center                      Nutrition Program                                               Beaver     (580) 625-3184
                              Beaver Nutrition Site                              Nutrition Program                                               Beaver     (580) 625-3184
                              HeadStart                                          Nutrition (ages 3-5), Physical Activity                         Beaver     (580) 625-3692
                              Beaver State Park                                  Nutrition (ages 3-5), Physical Activity                         Beaver     (580) 625-3373
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity        Beaver     (580) 625-3464

                              Beckham County
                              Name                                               Program                                                         City       Contact Number
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                             Altus      (580) 482-0823
                              Elk City Public Schools                            Tobacco Use Prevention and Cessation, After School Programs     Elk City   (580) 225-0175
                              Elk City Farmers Market                            Fresh, Locally Grown Produce                                    Elk City   (580) 393-4449
                              Great Plains Regional Medical Center               Child Birthing Classes (breastfeeding)                          Elk City   (580) 225-2511
                              Sayre Public Schools                               After School Program                                            Sayre      (580) 928-2013
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity        Sayre      (580) 928-2139




Strong and Healthy Oklahoma
                              Beckham County Health Department                   WIC - Nutrition Program                                         Sayre      (580) 928-5551
                              City of Elk City                                   Tobacco Use Prevention and Cessation                            Elk City   (580) 225-6247
            Blaine County
            Name                                               Program                                                         City             Contact Number
            Blaine County Health Department                    WIC - Nutrition Program                                         Watonga          (580) 623-7977
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity        Watonga          (580) 623-5195
            Roman Nose Resort Park                             Swimming, Tennis, Volleyball, Trails, Fishing                   Watonga          (580) 623-4215




Resources
            Kingfisher County Health Department                Tobacco Use Prevention and Cessation                            Kingfisher       (405) 375-3008

            Bryan County
            Name                                               Program                                                         City             Contact Number
            Bryan County Health Department                     WIC - Nutrition Program                                         Durant           (580) 924-4285
            Southeastern Oklahoma State University             Tobacco Use Prevention and Cessation, Arthritis Foundation      Durant           (580) 745-2871
                                                               Aquatic Program
            Angel Food Ministries                              Nutrition Program                                               Durant           (580) 924-0800
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity        Durant           (580) 924-5312
            Medical Center of Southeastern Oklahoma            Tobacco Cessation, Breastfeeding Classes                        Durant           (580) 924-3080
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                          Durant           (580) 924-5312

            Caddo County
            Name                                               Program                                                         City             Contact Number
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity        Anadarko         (405) 247-3376
            Caddo County Health Department                     WIC - Nutrition Program                                         Anadarko,        (580) 247-2507
                                                                                                                               Washita County
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                          Anadarko         (405) 247-3376
            Angel Food Ministries                              Nutrition Program                                               Carnegie         (580) 654-2629
            Fort Cobb State Park                               Fishing, Playground                                             Fort Cobb        (405) 643-2249
            Red Rock Canyon State Park                         Volleyball, Playground, Swimming                                Hinton           (405) 542-6344
            ASCOG Area Nutrition Center                        Nutrition Program                                               Hinton           (405) 542-6454
            APACHE Housing Authority                           Arthritis Foundation Exercise Program                           Apache           (580) 588-2905
            Great Plains Youth and Family Services             Tobacco Use Prevention and Cessation                            Hobart           (580) 726-3383




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                              Canadian County




90
                              Name                                             Program                                                        City      Contact Number
                              Canadian County Health Department                WIC - Nutrition Program                                        El Reno   (405) 262-0042
                              Ross Seed CO/True Value                          Fresh, Locally Grown Produce                                   El Reno   (405) 262-3456
                              Curves of El Reno                                Weight Management, Nutrition                                   El Reno   (405) 422-4245
                              Rock Island Gym                                  Weight Management                                              El Reno   (405) 2621000
                              EL Reno Farmers Market                           Fresh, Locally Grown Produce                                   El Reno   (405) 262-8988
                              Mobile Meals of El Reno                          Senior Meal Program                                            El Reno   (405) 262-8623
                              El Reno Community Clinic                         Diabetes Education                                             El Reno   (405) 262-0662
                              OSU Cooperative Extension Office                 Nutrition Education                                            El Reno   (405) 262-0155
                              APRC Area Prevention Resource Center             Tobacco Prevention Education                                   El Reno   (405) 350-6886
                              Freedom Trail Park                               Recreational Park                                              El Reno   (405) 350-7680
                              Healthy Oklahoma                                 Nutrition Education, Physical Activity                         El Reno   (405) 262-0155
                              Oklahoma Cooperative Ext. Service County Offices Nutrition and Breastfeeding Education, Physical Activity       El Reno   (405) 262-0155
                              Public Swimming Pool Yukon Parks                 Swimming                                                       Yukon     (405) 354-7191

                              Carter County
                              Name                                                 Program                                                    City      Contact Number
                              Carter County Health Department                      WIC - Nutrition Program                                    Ardmore   (580) 223-9705
                              Wilson Community Center                              Arthritis Foundation Exercise Program                      Ardmore   (580) 473-6828
                              Ardmore Village                                      Arthritis Foundation Exercise Program                      Ardmore   (580) 223-4174
                              Angel Food Ministries                                Nutrition Program                                          Ardmore   (580) 226-0931
                              Ardmore Family YMCA Nutrition Classes                Physical Activity, Substance Abuse Prevention,             Ardmore   (580) 223-3990
                                                                                   Arthritis Foundation Aquatic Program
                              Lake Murray State Park                               Swimming, Fishing, Trail                                   Ardmore   (580) 223-4044
                              Oklahoma Cooperative Ext. Service County Offices     Nutrition and Breastfeeding Education, Physical Activity   Ardmore   (580) 223-6570
                              Healthy Oklahoma                                     Nutrition Education, Physical Activity                     Ardmore   (580) 226-3951
                              Chickasa Nation Wellness Center                      Arthritis Foundation Exercise Program                      Ardmore   (580) 222-2828
                              Ladies Workout Express                               Arthritis Foundation Exercise Program                      Ardmore   (580) 224-9205




Strong and Healthy Oklahoma
                              Boys and Girls Club of Wilson, Inc.                  After School Program                                       Wilson    (580) 668-3323
                              Community Shelter and Family Service Center          Tobacco Use Prevention and Cessation                       Ardmore   (580) 226-1838
            Cherokee County
            Name                                               Program                                                            City           Contact Number
            Bill Willis Community Mental Health Center         Tobacco Use Prevention and Cessation                               Cherokee Co.   (918) 207-3038
            Western Hills Guest Ranch & Sequoyah State Park    Volleyball, Swimming, Fishing Clinics                              Hulbert        (918) 772-2046
            Cherokee County Health Department                  WIC- Nutrition Education, Arthritis Foundation Self Help           Tahlequah      (918) 456-3331
                                                               Program, Tobacco Cessation




Resources
            Sequoyah State Park                                Playground                                                         Tahlequah      (918) 772-3906
            Oklahoma Scenic River Commission                   Canoeing, Kayaking, Swimming                                       Tahlequah      (918) 456-3251
            Boys & Girls Club of Tahlequah                     After School Programs, Basketball, Baseball,                       Tahlequah      (918) 456-6888
                                                               Diabetes Education
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity           Tahlequah      (918) 456-6163
            Kid Connections, Smart Start                       Playtime for Parents and Children                                  Tahlequah      (918) 456-3032
            Cherokee Nation Health Nation                      Physical Activity and Nutrition Programs, Walking Trail, Tobacco   Tahlequah      (918) 453-5614
                                                               Cessation
            Tahlequah Senior Center                            Arthritis Foundation Self Help Program                             Talequah       (800) 400-4526
            Go Ye Village                                      Arthritis Foundation Self Help Program                             Talequah       (918) 456-4542

            Choctaw County
            Name                                               Program                                                            City           Contact Number
            Raymond Gary State Park                            Fishing, Playground, Swimming                                      Fort Towson    (580) 873-2307
            Choctaw County Health Department                   WIC - Nutrition Program                                            Hugo           (580) 326-8821
            Angel Food Ministries                              Nutrition Program                                                  Hugo           (580) 326-3110
            Hugo Lake State Park                               Trails and Fishing                                                 Hugo           (580) 326-0303
            Hugo Farmers Market                                Fresh, Locally Grown Produce                                       Hugo           (580) 326-2722
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity           Hugo           (580) 326-3359
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                             Hugo           (580) 326-3359




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92
                              Cimarron County
                              Name                                            Program                                                           City            Contact Number
                              Cimarron Memorial Hospital                      WIC - Nutrition Program                                           Boise City      (580) 544-2101
                              Black Mesa State Park                           Hiking Trail, Fishing, Playground                                 Kenton          (580) 426-2222

                              Cleveland County
                              Name                                            Program                                                           City            Contact Number
                              Rainbow Fleet                                   Nutrition Program                                                 Oklahoma City   (405) 525-3111
                              Aging Services Inc.                             Meals on Wheels                                                   Moore           (405) 793-9069
                              Health For More Clinic                          Diabetes Education                                                Moore           (405) 794-3424
                              La Leche League                                 Breastfeeding Support Groups                                      Moore           (405) 219-2412
                              Cleveland County Health Department              SWAT program, WIC-Nutrition Program                               Moore           (405) 794-1591
                              Westwood Park Tennis Center                     Tennis League                                                     Norman          (405) 366-8859
                              Cleveland County Family YMCA                    Nutrition and Arthritis Foundation Exercise and Aquatic Program   Norman          (405) 364-9622
                              Westwood Golf Course                            Golf, Driving Range                                               Norman          (405) 292-9700
                              Westwood Pool                                   Water Park, Swimming                                              Norman          (405) 329-5422
                              Norman Parks and Recreation                     Walking Trails, Skate Park, Dance, Horsemanship,                  Norman          (405) 366-5472
                                                                              Martial Arts, Basketball, Gymnastics, Tai Chi,                                    (405) 292-7275
                                                                              Tae Kwon Do, Jazzercise, Bike Club
                              Norman Regional Health System                   Freedom From Smoking Classes, Arthritis Exercise Program          Norman          (405) 440-8802
                              Norman Regional Health System                   Freedom From Smoking Support Group                                Norman          (405) 307-3178
                              Norman Regional Health System Diabetes Center   Diabetes Support Group                                            Norman          (405) 307-6615
                              Norman Regional Health System The Health Club   Arthritis Foundation Exercise Program, Youth Sweat                Norman          (405) 329-5050
                              Norman Regional Health System                   Arthritis Foundation Aquatic Program                              Norman          (405) 447-1571
                              Physical Performance Center
                              Norman Regional Health System                   Nutrition Counseling                                              Norman          (405) 307-6615
                              Norman Regional Health System                   Heart and Sole Walking Program, Bike to Work Program              Norman          (405) 307-6602
                              Norman Regional Health System The Health Club   Physical Activity (ages 9-18)                                     Norman          (405) 329-5050




Strong and Healthy Oklahoma
                              Lake Thunderbird State Park                     Playground, Trail, Swimming, Fishing                              Norman          (405) 360-3572
                              Norman Farmers Market                           Fresh, Locally Grown Produce                                      Norman          (405) 360-4721
            Oklahoma Cooperative Extension Service County      Nutrition and Breastfeeding Education, Physical Activity      Norman          (405) 321-4774
            Offices
            Cleveland County Health Department                 WIC - Nutrition Program                                       Norman          (405) 321-4048
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                        Norman          (580) 326-3359
            Norman Regional Health System                      Healthy Youth                                                 Norman,         (405) 307-6603
                                                                                                                             Moore,




Resources
                                                                                                                             Washington,
                                                                                                                             Little Axe
            Community Nutrition Education Program              Nutrition Education                                           Oklahoma City   (405) 713-1125

            Coal County
            Name                                               Program                                                       City            Contact Number
            Coal County Health Department                      WIC - Nutrition Program                                       Coalgate        (580) 927-2367
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity      Coalgate        (580) 927-2262
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                        Coalgate        (580) 927-2262
            Atoka County Health Department                     Atoka/Coal Partnership for Change, Tobacco Use Prevention     Coal Co.        (580) 889-2116
                                                               and Cessation

            Comanche County
            Name                                               Program                                                       City            Contact Number
            Comanche Public Schools                            After School Program                                          Comanche        (580) 439-2902
            ASCOG Area Nutrition Centers                       Nutrition Center                                              Elgin           (580) 492-4980
            ASCOG Area Nutrition Centers                       Nutrition Center                                              Geronimo        (580) 353-3448
            Comanche County Health Department                  WIC - Nutrition Program                                       Lawton          (580) 248-5890
            Comanche County Memorial Hospital                  Tobacco Use Prevention and Cessation                          Lawton          (580) 355-8620
            Mobile Meals                                       Senior Meals Program                                          Lawton          (580) 357-5396
            Family & Consumer Science Oklahoma Extension       Community Nutrition Education Program                         Lawton          (580) 355-1045
            Angel Food Ministries                              Nutrition Program                                             Lawton          (580) 355-5110
            La Leche League                                    Breastfeeding Support Group                                   Lawton          (580) 695-7175




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                              YMCA of Lawton Oklahoma                            Strength Training, Walking, Yoga, Tai Chi, Weight Management,     Lawton       (580) 355-9622




94
                                                                                 Aerobics, Studio Cycling, Substance Abuse Prevention, Water
                                                                                 Arthritis Foundation Exercise Program
                              Center for Creative Living                         Senior Activities: Exercise Classes, Square Dancing, Line Danc-   Lawton       (580) 248-0471
                                                                                 ing, Arthritis Foundation Exercise Program
                              Salvation Army Boys & Girls Club                   After School Program                                              Lawton       (580) 357-7541
                              Wichita Mountains Prevention Network               Tobacco Prevention Education                                      Lawton       (580) 355-2168
                              Holy Family Walkers Volksmarch                     Walking Group                                                     Lawton       (580) 357-2930
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity          Lawton       (580) 353-1045
                              Geronimo Senior Nutrition Center                   Arthritis Foundation Exercise Program                             Lawton       (580) 355-6206

                              Cotton County
                              Name                                               Program                                                           City         Contact Number
                              Cotton County Health Department                    WIC-Nutrition Program                                             Walters      (405) 875-6121
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity          Walters      (580) 875-3136

                              Craig County
                              Name                                               Program                                                           City         Contact Number
                              Bluejacket City Park                               Walking Track, Baseball, Picnic Tables, Playground                Bluejacket   (918) 541-2298
                              Craig County Health Department                     WIC - Nutrition Program                                           Vinita       (918) 256-7531
                              Angel Food Ministries                              Nutrition Program                                                 Vinita       (918) 256-6497
                              White Oak Public Schools                           After School Program                                              Vinita       (918) 256-4484
                              Attucks Park                                       Recreational Park                                                 Vinita       (918) 256-8595
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity          Vinita       (918) 256-7569

                              Creek County
                              Name                                               Program                                                           City         Contact Number
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity          Kellyville   (918) 224-2192
                              Tri-County Area Prevention Resource Center         Tobacco Use Prevention and Cessation                              Sapulpa      (918) 749-8800




Strong and Healthy Oklahoma
                              Keystone State Park                                Trails                                                            Mannford     (918) 865-4991
            Angel Food Ministries                              Nutrition Program                                            Sapulpa           (918) 224-3688
            Creek County Health Department                     WIC - Nutrition Program, Arthritis Foundation Self Help      Sapulpa           (918) 224-5531

            Custer County
            Name                                               Program                                                      City              Contact Number
            Oklahoma Cooperative Ext. Service County Office    Nutrition and Breastfeeding Education, Physical Activity     Arapaho           (580) 323-2291




Resources
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                       Arapaho           (580) 323-2291
            Custer County Health Department                    WIC - Nutrition Program                                      Clinton, serves   (580) 323-2100
                                                                                                                            Ellis County
            HUB Club Clinton Public School                     After School Program                                         Clinton           (580) 323-3967
            Angel Food Ministries                              Nutrition Program                                            Weatherford       (580) 774-1400
            Crowder Lake State Park                            Canoe Rental                                                 Weatherford       (580) 343-2443
            Great Plains Family YMCA                           Swimming, Fitness & Arthritis Foundation Aquatic Program     Weatherford       (580) 772-0202
            Tom Peer Community Center                          Arthritis Foundation Exercis Program                         Gage              (580) 923-7961

            Delaware County
            Name                                               Program                                                      City              Contact Number
            Honey Creek and Bernice State Parks                Swimming, Fishing, Playground, Nature Trail                  Grove             (918) 786-9447
            Municipal Swimming Pool                            Swimming                                                     Grove             (918) 786-9436
            Grand Lake Family YMCA                             Swimming and Fitness                                         Grove             (918) 786-5774
            OSU Extension Center                               Nutrition Education, Community Garden (coming soon)          Grove             (918) 253-4332
            Lake Eucha State Park                              Swimming, Fishing, Trails                                    Jay               (918) 253-8790
            Boys & Girls Club of Delaware County               After School Programs                                        Jay               (918) 253-2500
            Cherokee Nation Trail                              Walking Track                                                Jay
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity     Jay               (918) 253-4332
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                       Jay               (918) 253-4332
            21st Century Community Learning Center             After School Programs                                        Kansas            (918) 868-3252
            Delaware County Boys and Girls Club Kansas Unit    After School Programs                                        Oaks              (918) 868-3039
            Natural Falls State Park                           Playground, Fishing                                          West Siloam       (918) 422-5802




95
                                                                                                                          RESOURCES
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                              Dewey County




96
                              Name                                               Program                                                           City       Contact Number
                              Seiling Municipal Hospital                         WIC - Nutrition Program                                           Seiling    (580) 922-7361
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity          Taloga     (580) 328-5351
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                            Taloga     (580) 328-5351

                              Ellis County
                              Name                                               Program                                                           City       Contact Number
                              Arnett Town Park                                   Playground                                                        Arnett     (580) 885-7833
                              Boiling Springs Hiking Trails                      Walking and Hiking trails                                         Arnett     (800) 654-8240
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity          Arnett     (580) 885-7775
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                            Arnett     (580) 885-7775
                              Newman Memorial Hospital                           WIC - Nutrition Program                                           Shattuck   (580) 938-2551

                              Garfield County
                              Name                                               Program                                                           City       Contact Number
                              Garfield County Health Department                  WIC - Nutrition Program, Breastfeeding and Nutrition Education,   Enid       (580) 233-0650
                                                                                 Smoking Cessation, SWAT, Diabetes Education
                              Family & Consumer Sciences                         Community Nutrition Education Program                             Enid       (580) 237-4680
                              Oklahoma Cooperative Extension
                              Cottonwood Community Clinic                        Diabetes Education                                                Enid       (580) 282-4332
                              Enid Community Clinic                              Diabetes Education                                                Enid       (580) 233-5300
                              Integris Bass Baptist Health Center                Breastfeeding Classes                                             Enid       (580) 233-2300
                              The Denny Price Family YMCA of Enid                Swimming, Fitness Programs                                        Enid       (580) 237-4645
                              YMCA                                               Physical Activity                                                 Enid       (580) 237-4645
                              Curves for Women                                   Physical Activity                                                 Enid       (580) 234-8808
                              Cuts Fitness for Men                               Physical Activity                                                 Enid       (580) 234-8808
                              Head Start                                         Nutrition for Children                                            Enid       (580) 234-5740
                              City of Enid                                       Walking Trails: Meadowlake Park, Champlin Park, Crosslin Park     Enid       (580) 234-6170




Strong and Healthy Oklahoma
                              Oakwood Christian Church Activity Center           Arthritis Foundation Exercise Program                             Enid       (580) 234-4464
                              Birthwise Birth Center                             Prenatal & Breastfeeding Classes                                  Enid       (580) 242-3870
            Garfield County Health Department                  WIC - Nutrition Program                                      Enid           (580) 233-0650
            Enid Farmers Market                                Fresh, Locally Grown Produce                                 Enid           (580) 237-1228
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity     Enid           (580) 237-1228
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                       Enid           (580) 237-1228
            Lamesa Point Apartments                            Chronic Disease Self Management Program                      Enid           (580) 237-4449
            Meadows Point Apartments                           Chronic Disease Self Management Program                      Enid           (580) 234-4812




Resources
            Enid Senior Center                                 Chronic Disease Self Management Program                      Enid           (580) 233-3171
            Rurne Health Projects                              Tobacco Use Prevention and Cessation                         Enid           (580) 213-3173
            Lahoma Town Hall                                   Arthritis Foundation Exercise Program                        Lahoma         (580) 237-4810

            Garvin County
            Name                                               Program                                                      City           Contact Number
            Angel Food Program                                 Nutrition Program                                            Maysville      (405) 867-4375
            Garvin County Health Department                    WIC - Nutrition Program                                      Pauls Valley   (405) 238-7346
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity     Pauls Valley   (405) 238-6681
            Bosa Center                                        Arthritis Foundation Aquatic Program                         Pauls Valley   (405) 238-1238
            Pauls Valley General Hospital                      Breastfeeding Classes (Lamaze Course)                        Pauls Valley   (405) 238-5501
            Pauls Valley Senior Center                         Enhance Fitness Program                                      Pauls Valley   (405) 207-9034

            Grady County
            Name                                               Program                                                      City           Contact Number
            Grady County Health Department                     WIC - Nutrition Program                                      Chickasha      (405) 224-2022
            Angel Food Ministries                              Nutrition Program                                            Chickasha      (405) 224-1265
            Grady County Family YMCA                           Physical Activity                                            Chickasha      (405) 224-2281
            Chickasha Farmers Market                           Fresh, Locally Grown Produce                                 Chickasha      (405) 224-5040
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity     Chickasha      (405) 224-2216
            ASCOG Area Nutrition Center                        Nutrition Program                                            Verden         (405) 453-7590




97
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                              Grant County




98
                              Name                                               Program                                                    City      Contact Number
                              Grant County Health Department                     WIC - Nutrition Program                                    Medford   (580) 395-2906
                              Angel Food Ministries                              Nutrition Program                                          Medford   (580) 395-2535
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity   Medford   (580) 395-2134
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                     Medford   (580) 395-2134

                              Greer County
                              Name                                               Program                                                    City      Contact Number
                              Greer County Health Department                     WIC - Nutrition Program                                    Mangum    (580) 782-5531
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity   Mangum    (580) 782-5502
                              Southwest Oklahoma Community Action Group, Inc.    Tobacco Use Prevention and Cessation                       Altus     (580) 482-1290

                              Harmon County
                              Name                                               Program                                                    City      Contact Number
                              Harmon County Health Department                    WIC - Nutrition Program                                    Hollis    (580) 688-3348
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity   Hollis    (580) 688-3584
                              Southwest Oklahoma Community Action Group, Inc.    Tobacco Use Prevention and Cessation                       Altus     (580) 482-1290

                              Harper County
                              Name                                               Program                                                    City      Contact Number
                              Harper County Health Department                    WIC - Nutrition Program                                    Buffalo   (580) 735-6100
                              Harper County Community Hospital                   Nutrition                                                  Buffalo   (580) 735-2555
                              Head Start                                         Nutrition Education, Physical Activity                     Buffalo   (580) 533-4200
                              Buffalo Senior Citizens Center                     Nutrition                                                  Buffalo   (580) 735-2740
                              Doby Springs Park                                  Hiking                                                     Buffalo   (580) 7352654
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity   Buffalo   (580) 735-2252
                              Laverne Senior Citizens Center                     Nutrition                                                  Laverne   (580) 921-3672
                              Harper County Turning Point                        Nutrition Education, Physical Activity                     Laverne   (580) 921-2029




Strong and Healthy Oklahoma
            Haskell County
            Name                                                Program                                                       City          Contact Number
            Haskell County Health Department                    WIC - Nutrition Program                                       Stigler       (918) 967-3304
            Haskell County Farmers Market                       Fresh, Locally Grown Produce                                  Stigler       (918) 967-8681
            Oklahoma Cooperative Ext. Service County Offices    Nutrition and Breastfeeding Education, Physical Activity      Stigler       (918) 967-4330
            Angel Food Ministries                               Nutrition Program                                             Whitefield    (918) 967-3614




Resources
            Hughes County
            Name                                                Program                                                       City          Contact Number
            Calvin Nutrition Site                               Senior Meals Program                                          Calvin        (405) 654-2520
            Dustin Public School                                Tobacco Use Prevention and Cessation                          Dustin        (918) 656-3211
            John Crow IV Foundation / Rural Tobacco Committee   Smoking Cessation Programs, Tobacco Prevention and            Dustin        (918) 656-3905
                                                                Cessation
            Holdenville New Age Nutrition Center                Senior Meals Program                                          Holdenville   (405) 379-3252
            Oklahoma Cooperative Ext. Service County Offices    Nutrition and Breastfeeding Education, Physical Activity      Holdenville   (405) 379-5470
            Hughes County Turning Point                         Nutrition Education, Physical Activity                        Holdenville   (405) 379-4200
            Healthy Oklahoma                                    Nutrition Education, Physical Activity                        Holdenville   (405) 379-5470
            Hughes County Health Department                     WIC - Nutrition Program                                       Holdenville   (405) 379-3313

            Jackson County
            Name                                                Program                                                       City          Contact Number
            Jackson County Health Department                    WIC - Nutrition Program                                       Altus         (580) 482-7308
            Angel Food Ministries                               Nutrition Program                                             Altus         (580) 648-2541
            Family & Consumer Sciences                          Community Nutrition Education Program                         Altus         (580) 482-0823
            Oklahoma Cooperative Extensions
            A.S.P.I.R.E. After School                           After School Program                                          Altus         (580) 481-2135
            SW OK Community Action Group, Inc.                  Tobacco Use Prevention and Cessation                          Altus         (580) 482-5040
            Jackson County Memorial Hospital                    Diabetes Education, Nutrition Management, Smoking Cessation   Altus         (580) 477-7496
            OSU Cooperative Extension                           Nutrition Education                                           Altus         (580) 471-2709




99
                                                                                                                           RESOURCES
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                              Imagination Station                                Playground                                                        Altus




100
                              Altus City Reservoir                               Walking Trail                                                     Altus
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity          Altus        (580) 482-0823

                              Jefferson County
                              Name                                               Program                                                           City         Contact Number
                              ASCOG Area Nutrition Center                        Nutrition Programs                                                Ryan         (580) 757-2412
                              ASCOG Area Nutrition Center                        Nutrition Programs                                                Waurika      (580) 228-3645
                              Jefferson County Health Department                 WIC - Nutrition Program                                           Waurika      (580) 228-2313
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity          Waurika      (580) 228-2332
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                            Waurika      (580) 228-2332

                              Johnston County
                              Name                                               Program                                                           City         Contact Number
                              Johnston County Health Department                  WIC - Nutrition Program                                           Tishomingo   (580) 371-2470
                              Angel Food Ministries                              Nutrition Program                                                 Tishomingo   (580) 371-3120
                              Tishomingo Senior Nutrition                        Senior Meal Program                                               Tishomingo   (580) 371-9667
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                            Tishomingo   (580) 371-9533
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity          Tishomingo   (580) 371-9533

                              Kay County
                              Name                                               Program                                                           City         Contact Number
                              Project Kinesis                                    After School Programs                                             Kaw City     (580) 269-2992
                              Kanza Wellness Center                              Arthritis Foundation Aquatic And Exercise Program                 Newkirk      (580) 362-1444
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                               Newkirk      (580) 362-3194
                              Kay County Health Department                       WIC - Nutrition Program, TOPS Program                             Ponca City   (580) 762-1641
                              Angel Food Ministries                              Nutrition Program                                                 Ponca City   (580) 765-5775
                              Wheatheart Nutrition Project                       Meals on Wheels                                                   Ponca City   (580) 767-1620
                              YMCA of Ponca City                                 After School Programs, Water Aerobics, Exercise Programs          Ponca City   (580) 765-5417




Strong and Healthy Oklahoma
                              Golden Villa Center                                Adult Day Center, Arthritis Foundation Aquatic Exercise Program   Ponca City   (580) 762-0264
                              OSU Cooperative Extension Center                   Nutrition and Cooking Classes                                     Ponca City   (580) 362-3194
            Kay County Health Department                       WIC - Nutrition Program                                         Ponca City      (580) 762-1641
            Kay County Department of Human Services            Food Stamps                                                     Ponca City      (580) 765-2656
            Hartford Avenue Church of Christ                   Food Pantry                                                     Ponca City      (580) 765-3610
            Grand Avenue Church of Christ                      Food Pantry                                                     Ponca City      (580) 765-2544
            Tonkawa Community Food Bank                        Food Programs                                                   Ponca City      (580) 628-2213
            Friendship Feast                                   Evening Meal                                                    Ponca City      (580) 762-1667




Resources
            AMBUCS Pool                                        Swimming                                                        Ponca City      (580) 767-0432
            Parks and Recreation Department                    Recreational Activities                                         Ponca City      (580) 767-0432
            Christi Hospital                                   Breastfeeding Support Group                                     Ponca City      (580) 765-0529
            Westminster Village                                Arthritis Foundation Aquatic Program                            Ponca City      (580) 765-7512
            St. Paul’s United Methodist Church                 Weight Watchers                                                 Ponca City      (580) 765-4730
            Proteens (Grand Central Station)                   After School Program                                            Ponca City      (580) 767-8336

            Kingfisher County
            Name                                               Program                                                         City            Contact Number
            Kingfisher County Health Department                WIC - Nutrition Program, Tobacco Use Prevention and Cessation   Kingfisher      (405) 375-3008
            Kingfisher Trails - John Gooden                    Walking, Biking, and Hiking Trails                              Kingfisher      (405) 375-3432
            Vernie Snow Aquatic Center                         Arthritis Foundation Exercise and Aquatic Program               Kingfisher      (405) 375-3318
            Kingfisher Regional Hospital                       Diabetes Education                                              Kingfisher      (405) 375-3141
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity        Kingfisher      (405) 375-3822
            Angel Food Ministries                              Nutrition Program                                               Kingfisher      (405) 375-4722
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                          Kingfisher      (405) 375-3822

            Kiowa County
            Name                                               Program                                                         City            Contact Number
            Kiowa County Health Department                     WIC - Nutrition Program                                         Hobart          (580) 726-3316
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity        Hobart          (580) 726-5643
            Hobart Farmers Market                              Fresh, Locally Grown Produce                                    Hobart          (580) 726-4206
            Great Plains State Park                            Fishing, Playground, Swimming, Trails                           Mountain Park   (580) 569-2032




101
                                                                                                                          RESOURCES
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                              Great Plains Youth and Farming Services            Tobacco Use Prevention and Cessation                       Hobart      (580) 726-3383




102
                              Latimer County
                              Name                                               Program                                                    City        Contact Number
                              Latimer County Health Department                   WIC - Nutrition Program                                    Wilburton   (918) 465-5673
                              Robbers Cave State Park                            Trails, Swimming, Nature Center                            Wilburton   (918) 465-2565
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity   Wilburton   (918) 465-3349
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                     Wilburton   (918) 465-3346
                              Wilburton Senior Nutrional Center                  Enhance Fitness Program                                    Wilburton   (918) 465-2122

                              LaFlore County
                              Name                                               Program                                                    City        Contact Number
                              Heavener Runestone State Park                      Playground and Nature Trails                               Heavener    (918) 653-2241
                              LeFlore County Health Department                   WIC - Nutrition Program                                    Poteau      (918) 647-8601
                              Poteau Free Clinic                                 Diabetes Education                                         Poteau      (918) 647-3400
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity   Poteau      (918) 647-8231
                              Carl Albert State College                          Arthritis Foundation Exercise Program                      Poteau      (918) 647-1278
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                     Poteau      (918) 647-2735
                              Angel Food Ministries                              Nutrition Program                                          Pocola      (918) 436-2587
                              Talihina State Park                                Trails and Playgrounds                                     Talihina    (918) 567-2052
                              Lake Wister State Park                             Fishing, Swimming, Nature Center                           Wister      (918) 655-7212

                              Lincoln County
                              Name                                               Program                                                    City        Contact Number
                              Lincoln County Health Department                   WIC - Nutrition Program                                    Chandler    (405) 258-2640
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity   Chandler    (405) 258-0560
                              Meeker Nutritional Site                            Senior Meals Program                                       Meeker      (405) 279-2381
                              Angel Food Ministries                              Nutrition Program                                          Prague      (405) 567-0303




Strong and Healthy Oklahoma
                              Logan County
                              Name                                               Program                                                    City        Contact Number
            Crescent 21st CCLC                                 After School Program                                             Crescent   (405) 969-2190
            Angel Food Ministries                              Nutrition Program                                                Guthrie    (405) 282-6848
            Highland Hall                                      Senior Meals Program                                             Guthrie    (405) 282-1803
            Fogarty Elementary                                 After School Program                                             Guthrie    (405) 282-5932
            YMCA Guthrie Extension                             Physical Activity                                                Guthrie    (405) 282-8206
            Integrity Sports and Fitness Gym                   Physical Activity                                                Guthrie    (405) 260-0042




Resources
            Golden Age Work Out Facility                       Physical Activity (ages 50+)                                     Guthrie    (405) 282-2005
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity         Guthrie    (405) 282-3331
            Logan County Health Department                     WIC - Nutrition Program, Smoking Cessation,                      Guthrie    (405) 282-3485
                                                               Physical Activity Programs
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                           Guthrie    (405) 282-3331
            Langton University                                 Arthritis Foundation Self Help Program, Tobacco Use Prevention   Langston   (405) 466-2923
                                                               and Cessation

            Love County
            Name                                               Program                                                          City       Contact Number
            Love County Health Department                      WIC - Nutrition Program                                          Marietta   (580) 276-2531
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity         Marietta   (580) 276-3385
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                           Marietta   (580) 276-3385

            Major County
            Name                                               Program                                                          City       Contact Number
            Major County Health Department                     WIC - Nutrition Program                                          Fairview   (580) 227-3362
            Gloss Mountain State Park                          Recreational Areas                                               Fairview   (580) 227-2512
            Fairview Fellowship Home and Village               Arthritis Foundation Exercise Program                            Fairview   (580) 227-3783
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity         Fairview   (580) 227-3786

            Marshall County
            Name                                               Program                                                          City       Contact Number




103
                                                                                                                          RESOURCES
                              CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.
                              Marshall County Health Department                  WIC - Nutrition Program                                    Madill       (580) 795-4100




104
                              Project MAC                                        After School Program                                       Madill       (580) 795-6934
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity   Madill       (580) 795-3563
                              Lake Texoma State Park                             Tennis, Hiking, Indoor Fitness, Recreation Programs        Kingston     (580) 564-2566
                              Mayes County
                              Name                                               Program                                                    City         Contact Number
                              Cherokee State Park                                Swimming, Fishing, Playground                              Disney       (918) 435-8066
                              Disney/Little Blue State Park                      Fishing, Playground                                        Disney       (918) 435-8066
                              Angel Food Ministries                              Nutrition Program                                          Pryor        (918) 825-4870
                              Boys and Girls Club of Green Country               After School Program                                       Pryor        (918) 696-4710
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity   Pryor        (918) 825-3241
                              Mayes County Health Department                     WIC - Nutrition Program,                                   Pryor        (918) 825-4224
                              21st Century Community Learning Center             After School Program                                       Rose         (918) 868-2277
                              Snowdale and Spavinaw State Park                   Volleyball, Playground, Swimming, and Fishing              Salina       (918) 434-2651
                              Pryor Creek Recreation Center                      Arthritis Foundation Aquatics Program                      Pryor        (918) 825-6909

                              McClain County
                              Name                                               Program                                                    City         Contact Number
                              Angel Food Ministries                              Nutrition Program                                          Newcastle    (405) 392-5090
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity   Purcell      (405) 527-2174
                              McClain County Health Department                   WIC - Nutrition Program                                    Purcell      (405) 527-6541
                              Parcell Senior Center                              Enhanced Fitness Program                                   Purcell      (405) 527-8855

                              McCurtain County
                              Name                                               Program                                                    City         Contact Number
                              McCurtain County Boys & Girls Club                 After School Programs                                      Broken Bow   (580) 584-3636
                              of Choctaw Nation
                              Beaver Bend State Park                             Tennis, Float Trips                                        Broken Bow   (580) 494-6300
                              Hochatown State Park                               Fishing                                                    Broken Bow   (580) 494-6452




Strong and Healthy Oklahoma
                              Tom Public School                                  Tobacco Use Prevention and Cessation Programs              Haworth      (580) 245-1614
                              McCurtain County Health Department                 WIC - Nutrition Program                                    Idabel       (580) 286-6628
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity           Idabel     (580) 286-7558
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                             Idabel     (580) 286-7558

            McIntosh County
            Name                                               Program                                                            City       Contact Number
            Lake Eufaula State Park                            Swimming, Fishing, Trails                                          Checotah   (918) 689-5311




Resources
            McIntosh County Health Department                  WIC - Nutrition Program                                            Eufaula    (918) 689-7774
            Eufaula After School Program                       After School Program                                               Eufaula    (918) 689-1093
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity           Eufaula    (918) 689-7772
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                             Eufaula    (918) 689-7772
            John Crow IV Memorial Foundation                   Tobacco Use Prevention and Cessation                               Dustin     (918) 656-3905

            Murray County
            Name                                               Program                                                            City       Contact Number
            Murray County Health Department                    WIC - Nutrition Program                                            Sulphur    (580) 622-3716
            Arbuckle Memorial Hospital                         Diabetes Education                                                 Sulphur    (580) 622-2161
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity           Sulphur    (580) 622-3016

            Muskogee County
            Name                                               Program                                                            City       Contact Number
            Greenleaf State Park                               Playground, Fishing, Hiking/Biking Trails, Swimming                Braggs     (918) 487-5196
            Muskogee Recreational Center                       Weight Training Program, Aerobics, After School Program,           Muskogee   (918) 684-6302
                                                               Archery, Basketball, Volleyball, Fitness Program, Walking Trails
            Muskogee County Health Department                  WIC - Nutrition Program, Arthritis Foundation Self Help program    Muskogee   (918) 683-0321
                                                               Tobacco Use Prevention and Cessation
            Nutritional Therapy                                Nutrition Education                                                Muskogee   (918) 456-9423
            Weight control Clinic-Dr. Larry Green              Weight Management                                                  Muskogee   (918) 456-8989
            River Country Family Waterpark                     Swimming                                                           Muskogee   (918) 684-6397
            Spaulding Park                                     Walking Trail                                                      Muskogee




105
                                                                                                                            RESOURCES
                              CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.
                              Honor Heights Park                                 Playground                                                 Muskogee




106
                              Rotary Park                                        Playground                                                 Muskogee
                              Salvation Army Boys & Girls Club                   After School Program                                       Muskogee        (918) 869-0454
                              Muskogee Farmers Market                            Fresh, Locally Grown Produce                               Muskogee        (918) 487-5474
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity   Muskogee        (918) 686-7200
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                     Muskogee        (918) 686-7200
                              Webbers Falls Public School                        Tobacco Use Prevention and Cessation Program               Webbers Falls   (918) 464-2334

                              Noble County
                              Name                                               Program                                                    City            Contact Number
                              Angel Food Ministries                              Nutrition Program                                          Noble           (405) 872-3913
                              Perry YMCA                                         Arthritis Foundation Aquatics Program                      Perry           (580) 336-4411
                              City of Perry                                      Walking Trails                                             Perry           (580) 336-4241
                              Perry Memorial Hospital                            Health Fair                                                Perry           (580) 336-3541
                              OSU Extension Office                               Nutrition Program                                          Perry           (580) 336-4621
                              Wheatheart Nutrition Center                        Nutrition Education                                        Perry           (580) 336-3467
                              Billings Wheatheart Nutrition Center               Nutrition Education                                        Perry           (580) 725-3316
                              Otoe-Missouri Tribal Operation                     Health Fair                                                Perry           (580) 725-3316
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                        Perry           (580) 336-4621
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                     Perry           (580) 336-4621
                              Noble County Health Department                     WIC - Nutrition Program                                    Perry           (580) 336-2257

                              Nowata County
                              Name                                               Program                                                    City            Contact Number
                              Boys and Girls Club of Nowata                      After School Programs                                      Nowata          (918) 273-1007
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                        Nowata          (918) 273-3345
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                     Nowata          (918) 273-3345

                              Okfuskee County




Strong and Healthy Oklahoma
                              Name                                               Program                                                    City            Contact Number
            Okfuskee County Health Department                  WIC - Nutrition Program                                          Okemah          (918) 623-1800
            New Age Project Inc.                               Senior Meals Program                                             Okemah          (918) 379-5404
            Okemah Nutritional Site                            Senior Meals Program                                             Okemah          (918) 623--2660
            Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                              Okemah          (918) 623-0641
            Community Improvement Action                       Walking Trails, Red and White Grocery Market                     Okemah          (918) 623-2608
            Okfuskee County Turning Point                      Nutrition Education, Physical Activity                           Okemah          (918) 623-1818




Resources
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                           Okemah          (918) 623-0641

            Oklahoma County
            Name                                               Program                                                          City            Contact Number
            Bethany YMCA                                       Arthritis Foundation Aquatics Program                            Bethany         (405) 789-0231
            The Children’s Center Farmers Market               Fresh, Locally Grown Produce                                     Bethany         (405) 613-5343
            Tinker YMCA Prime Time Nicoma Park                 After School Program                                             Choctaw         (405) 769-3359
            Tinker YMCA Prime Time Indian Meridian             After School Program                                             Choctaw         (405) 733-9622
            Ascension Lutheran Church                          Arthritis Foundation Exercise Program                            Del City        (405) 677-1444
            Rose State College                                 Health Classes                                                   Midwest City    (405) 733-7673
            Midwest City YMCA                                  Arthritis Foundation Aquatic Program                             Midwest City    (405) 733-9622
            University of Central Oklahoma Wellness Center     Smoking Cessation, Weight Control Classes, Dance, Martial        Edmond          (405) 974-3150
                                                               Arts, Group Exercise, Personal Training, and Tobacco/Alcohol
                                                               Education
            Oklahoma County Nutrition Office                   Senior Meals Programs                                            Edmond          (405) 330-6293
            Mitch Park                                         Recreation Center, Trails, Park, Basketball                      Edmond          (405) 359-4630
            Edmond Farmers Market                              Fresh, Locally Grown Produce                                     Edmond          (405) 359-4629
            Edmond YMCA                                        After School Program                                             Edmond          (405) 348-9622
            La Leche League                                    Breastfeeding Support Group                                      Edmond          (405) 359-9293
            Oklahoma City County Health Department             SWAT Program, WIC - Nutrition Program                            Oklahoma City   (405) 427-8651
            McGuire Senior Meals Site                          Senior Meals Programs                                            Oklahoma City   (405) 419-9925
            Mercy Health Center                                Arthritis Foundation Self Help Program                           Oklahoma City   (405) 936-3366
            Mercy Health Center                                Diabetes Management                                              Oklahoma City   (405) 936-5443




107
                                                                                                                              RESOURCES
                              CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity         Oklahoma City   (405) 713-1125




108
                              Millwood School District                           Tobacco Use Prevention and Cessation           Oklahoma City   (405) 478-1336
                              Valir Rehab Hospital                               Arthritis Foundation Aquatic Program           Oklahoma City   (405) 553-1050
                              Family & Consumer Sciences Oklahoma Extension      Community Nutrition Education Program          Oklahoma City   (405) 713-1125
                              YMCA of Greater Oklahoma City                      Health and Fitness Programs, Sailing, Sports   Oklahoma City   (405) 297-7710
                              YWCA of Oklahoma City                              Health and Fitness Programs                    Oklahoma City   (405) 948-1770
                              YWCA of Oklahoma City                              Health and Fitness Programs                    Oklahoma City   (405) 424-4623
                              Jim Thorpe Rehab                                   Arthritis Foundation Aquatic Program           Oklahoma City   (405) 644-5293
                              Integris Third Age Life Center                     Arthritis Foundation Exercise Program          Oklahoma City   (405) 644-6456
                              Integris Baptist Medical Center                    Breastfeeding Education                        Oklahoma City   (405) 949-6052
                              OU College of Nursing                              Smoking Cessation Support Group                Oklahoma City   (405) 271-2124
                              Oklahoma City Area Inter-Tribal Health Board       Tobacco Education Network                      Oklahoma City   (405) 951-6005
                              Latino Community Development Agency                Tobacco Education Network                      Oklahoma City   (405) 236-0701
                              OSU-OKC Farmers Market                             Fresh, Locally Grown Produce                   Oklahoma City   (405) 945-3326
                              Metro Tech Springlake Campus                       Fishing                                        Oklahoma City   (405) 424-8324
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                            Oklahoma City   (405) 713-1125
                              Douglass Recreation Center                         After School Programs                          Oklahoma City   (405) 424-4212
                              Founder’s Tower PTS Healthcare                     Arthritis Foundation Aquatic Program           Oklahoma City   (405) 810-1161
                              Foster Recreation Center                           After School Programs                          Oklahoma City   (405) 232-1881
                              The Lighthouse                                     Arthritis Foundation Aquatic Program           Oklahoma City   (405) 751-3344
                              Hathaway Recreation Center                         After School Programs                          Oklahoma City   (405) 636-1006
                              Macklanburg Recreation Center                      After School Programs                          Oklahoma City   (405) 751-4977
                              Melrose Recreation Center                          After School Programs                          Oklahoma City   (405) 789-6758
                              Minnis Lakeview Recreation Center                  Arthritis Foundation Aquatic Program           Oklahoma City   (405) 769-2676
                              Woodson Senior Center                              Arthritis Exercise Program                     Oklahoma City   (405) 681-3266
                              Northeast Recreation Center                        After School Programs                          Oklahoma City   (405) 424-1853
                              Pilot Recreation Center                            After School Programs                          Oklahoma City   (405) 232-8309
                              Pitts Recreation Center                            After School Programs                          Oklahoma City   (405) 427-1556
                              Shillings Recreation Center                        After School Programs                          Oklahoma City   (405) 631-2466




Strong and Healthy Oklahoma
                              Community Nutrition Education Program              Nutrition Program                              Oklahoma City   (405) 713-1125
                              Sellers Recreation Center                          After School Programs, Breakfast               Oklahoma City   (405) 685-3311
            Pacer Fitness Center                    Arthritis Foundation Exercise Program                        Oklahoma City   (405) 949-3891
            Southern Oaks Recreation Center         After School Programs                                        Oklahoma City   (405) 378-0420
            Earlywine Family Aquatic Center Hours   Swimming                                                     Oklahoma City   (405) 692-6050
            Woodson & Northeast Pool                Swimming                                                     Oklahoma City   (405) 424-6343 &
                                                                                                                                 (405) 681-9776
            Will Rogers Family Aquatic Center       Swimming                                                     Oklahoma City   (405) 946-5937




Resources
            Macklanburg, Minnis, & Shilling Pools   Swimming                                                     Oklahoma City   (405) 751-2473,
                                                                                                                                 (405) 469-9852,
                                                                                                                                 (405) 634-3124
            Carson & Douglass Pools                 Swimming                                                     Oklahoma City   (405) 685-4027 &
                                                                                                                                 (405) 427-8712
            Foster Indoor Pool                      Swimming                                                     Oklahoma City   (405) 239-6898
            Mary Mahoney Memorial Health Center     Arthritis Foundation Self Help and Exercise Program          Oklahoma City   (405) 769-3301
            OU Medical Center                       Breastfeeding Education                                      Oklahoma City   (405) 271-4700
            Epworth Villa                           Arthritis Foundation Exercise Program                        Oklahoma City   (405) 752-1200
            Lake Hefner                             Playground, Golf, Fishing, Sailing, Ball Fields              Oklahoma City   (405) 843-1565
            Stanley Draper Lake                     Horse Riding                                                 Oklahoma City   (405) 799-0870
            Salvation Army Boys and Girls Club      After School Programs                                        Oklahoma City   (405) 677-4781
            INTEGRIS PACER Fitness Center           Group Fitness, Tobacco Cessation                             Oklahoma City   (405) 949-3891
            Earlywine Park YMCA                     Arthritis Foundation Aquatic Program                         Oklahoma City   (405) 378-0420
            St. Anthony Wellness Program            Nutrition Education, Health Risk Appraisal, Freedom From     Oklahoma City   (405) 272-5419
                                                    Smoking Classes
            Crossroads Mall                         Walking - 5:30 a.m.                                          Oklahoma City   (405) 631-4422
            Quail Springs Mall                      Walking - 7:00 a.m. Club Noggin (ages 3-6)                   Edmond          (405) 755-6530
            Penn Square Mall                        Walking - 8:00 a.m.                                          Oklahoma City   (405) 824-4424
            Heritage Park Mall                      Walking - 8:00 a.m.                                          Midwest City    (405) 737-1472
            Northside YMCA                          Arthritis Foundation Aquatic Program                         Oklahoma City   (405) 644-5293
            Olivet Baptist Church                   Arthritis Foundation Exercise Program                        Oklahoma City   (405) 644-6456
            The Fountains at Canterbury             Arthritis Foundation Arthritis and Exercise Program          Oklahoma City   (405) 751-3600




109
                                                                                                               RESOURCES
                              CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.
                              Village Christian Church                           Arthritis Foundation Exercise Program                        Oklahoma City   (405) 755-0546




110
                              Okmulgee County
                              Name                                               Program                                                      City            Contact Number
                              Family & Consumer Sciences Oklahoma Extension      Community Nutrition Education Program                        Okmulgee        (918) 758-4140
                              Okmulgee County Family YMCA                        Physical Activity                                            Okmulgee        (918) 756- 6677
                              Dripping Springs State Park                        Fishing, Playground, Trails                                  Okmulgee        (918) 756-5974
                              George Nigh Rehabilitation/OUHSC                   Arthritis Foundation Aquatics Program                        Okmulgee        (918) 756-9211
                              Okmulgee State Park                                Fishing, Playground, Trails                                  Okmulgee        (918) 756-5971
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Classes                                            Okmulgee        (918) 756-1958
                              Okmulgee County Health Department                  WIC - Nutrition Program                                      Okmulgee        (918) 756-1883
                              Tri-Country APRC: OSU                              Tobacco Use Prevention and Cessation                         Okmulgee        (918) 749-8800

                              Osage County
                              Name                                               Program                                                      City            Contact Number
                              Woodlands School                                   After School Program                                         Fairfax         (888) 593-7222
                              Osage County Senior Nutrition Program              Senior Meals Program                                         Pawhuska        (918) 287-2242
                              Osage Tribe of Indians                             Osage County Community Partnership, Tobacco Use Prevention   Pawhuska        (918) 287-5367
                                                                                 and Cessation
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                          Pawhuska        (918) 287-4170
                              Angel Food Ministries                              Nutrition Program                                            Prue            (918) 242-3275
                              Walnut Creek State Park                            Fishing, Softball, Playground, Trails, Swimming              Prue            (918) 865-2066

                              Ottawa County
                              Name                                               Program                                                      City            Contact Number
                              Commerce Public Schools                            After School Program                                         Commerce        (918) 675-4263
                              Commerce Nutrition Site                            DOCS (Delaware, Ottawa, Craig Senior Nutrition Site)         Commerce        (918) 675-5207
                              Fairland Schools 21st Century CLC                  After School Program                                         Fairland        (918) 676-5147




Strong and Healthy Oklahoma
                              Twin Bridges State Park                            Fishing, Horseshoes, Volleyball, Playground                  Fairland        (918) 540-2545
                              Fairland Senior Citizen Center                     Senior Nutrition Program                                     Fairland        (918) 676-3012
            Fairland City Park                                 Playground, Tennis & Basketball Courts                    Fairland      (918) 541-2298
            Ottawa County Health Department                    WIC - Nutrition Program                                   Miami         (918) 540-2481
            Boys & Girls Club of Ottawa County                 After School Program                                      Miami         (918) 673-9893
            Angel Food Ministries                              Nutrition Program                                         North Miami   (918) 542-4393
            Delaware Craig Ottawa Seniors’ Program             Nutrition Program                                         Miami         (918) 542-1575
            County Nutrition Coalition                         Food Pantry                                               Miami         (918) 542-9676




Resources
            Integris Baptist Regional Hospital                 Freedom From Smoking Program, Diabetes Support Group,     Miami         (918) 542-6611
                                                               Nutrition Classes, Meals on Wheels
            Ministerial Alliance Emergency                     Food Bank                                                 Miami         (918) 540-2815
            Assistance Fund (EAF)
            Parks & Recreation Dept.                           Walking Track, Playground, Baseball                       Miami         (918) 541-2289
            Lion Chaney                                        Playground, Tennis Courts                                 Miami         (918) 541-2289
            Miami Municipal Pool                               Swimming                                                  Miami         (918) 542-6185
            Miami Skateboard Park                              Skate Ramps, Dirt Bike Jumps                              Miami         (918) 541-2289
            Pee Wee & Little League Park                       Baseball Fields                                           Miami         (918) 541-2289
            Rotary Centennial Park                             Walking Track                                             Miami         (918) 541-2298
            Sam Wells Soccer Complex                           Soccer, Playground                                        Miami         (918) 541-2298
            Taylor Park                                        Wading Pool, Playground, Tennis                           Miami         (918) 542-9516
            Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                       Miami         (918) 542-1688
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                    Miami         (918) 542-1688
            Commerce-Picher-Cardin Coalition                   Tobacco Use Prevention and Cessation                      Picher        (918) 673-1003
            Bicentennial and Josephine State Parks             Playground, Swimming                                      Quapaw        (918) 541-2298
            Sycamore Valley Rec Area                           Camping, Swimming, Playground, Mini Golf, Trails          Wyandotte     (918) 678-2758

            Pawnee County
            Name                                               Program                                                   City          Contact Number
            Pawnee County Health Department                    WIC - Nutrition Program                                   Pawnee        (918) 762-3643
            Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                       Pawnee        (918) 762-2735




111
                                                                                                                       RESOURCES
                              CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.
                              Payne County




112
                              Name                                               Program                                                         City         Contact Number
                              Cushing Farmers Market                             Fresh, Locally Grown Produce                                    Cushing      (918) 225-2100
                              Angel Food Ministries                              Nutrition Program                                               Perkins      (405) 377-8855
                              Stillwater Nutrition Site “Project Heart”          Meals on Wheels                                                 Stillwater   (405) 372-1201
                              Stillwater Family YMCA                             After School Program,                                           Stillwater   (405) 372-5833
                              Total Health                                       Arthritis Foundation Aquatics and Exercise Program, Tobacco     Stillwater   (405) 377-4422
                                                                                 Use Prevention and Cessation
                              Pan OK APRC – Oklahoma State Univ.                 Stillwater Mayor’s Wellness Committee, Tobacco Use Prevention   Stillwater   (405) 780-7485
                                                                                 and Cessation
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                             Stillwater   (405) 747-8320
                              Payne County Health Department                     WIC - Nutrition Program                                         Stillwater   (405) 372-8200

                              Pittsburg County
                              Name                                               Program                                                         City         Contact Number
                              Angel Food Ministries                              Nutrition Program                                               Arpelar      (918) 546-2274
                              Arrowhead State Park                               Swimming Beach, Softball, Volleyball, Fishing, Hiking           Canadian     (918) 339-2204
                              Pittsburg County Health Department                 WIC - Nutrition Program, Tobacco Cessation, SWAT Program        McAlester    (918) 423-1267
                              Family & Consumer Sciences Oklahoma Extension      Community Nutrition Education Program                           McAlester    (918) 423-4120
                              McAlester Farmers Market                           Fresh, Locally Grown Produce                                    McAlester    (918) 423-4120
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                             McAlester    (918) 423-4120
                              Pittsburg Public School                            Tobacco Use Prevention and Cessation                            McAlester    (918) 432-5062
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                          McAlester    (918) 423-4120
                              McAlester Regional Wellness Center                 Arthritis Foundation Aquatic and Exercise Program               McAlester    (918) 421-6600

                              Ponotoc County
                              Name                                               Program                                                         City         Contact Number
                              Ponotoc County Health Department                   WIC - Nutrition Program                                         Ada          (580) 332-2011
                              Chickasaw Nation Family Life Center                Arthritis Foundation Aquatic and Exercise Program               Ada          (580) 310-9661




Strong and Healthy Oklahoma
                              Angel Food Ministries                              Nutrition Program                                               Ada          (580) 332-5857
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                             Ada          (580 332-2153
            Valley View Regional Hospital                      Diabetes Education                                  Ada        (580) 421-1143
            Family & Consumer Science Oklahoma Extension       Community Nutrition Education Program               Ada        (580) 332-4100
            East Central University                            Walking Track                                       Ada        (580) 332-8000
            Wintersmith Park                                   Walking Trail, Fishing, Playground, Swimming        Ada        (580) 332-8102
            Roff Schools                                       After School Program                                Roff       (580) 456-7251
            Ada Senior Center                                  Enhance Fitness Program                             Ada        (405) 436-1007




Resources
            Pottawatomie County
            Name                                               Program                                             City       Contact Number
            Asher Elderly Nutrition Center                     Project Heart                                       Asher      (405) 784-2244
            Alfred Rutledge Senior Citizen Program             Project Heart for Senior Citizens                   McLoud     (405) 964-2425
            Kickapoo Tribe                                     Diabetes and Wellness Education                     McLoud     (405) 964-3062
            Pleasant Grove Public Schools                      Tobacco Use Prevention and Cessation                Shawnee    (405) 275-6092
            Shawnee Community Center “Project Heart”           Senior Meals Program                                Shawnee    (405) 275-5862
            Shawnee Family YMCA                                Physical Activity Programs, Aquatic Programs        Shawnee    (405) 273-4386
            UFO 21st Century Jefferson Elementary              After School Activities                             Shawnee    (405) 273-1846
            Volunteer Health Clinic of Pottawatomie County     Diabetes Education Information                      Shawnee    (405) 273-2157
            Oklahoma Cooperative Ext. Service County Offices   Nutrition Education, Tobacco Cessation              Shawnee    (405) 273-7683
            Healthy Oklahoma                                   Nutrition Education, Physical Activity              Shawnee    (405) 273-7683
            Absentee Shawnee Tribe                             Diabetes and Wellness Education class               Shawnee    (405) 878-4716
            Citizen Potawatomi Nation                          Health and Wellness Education                       Shawnee    (405) 395-9303
            St. Gregory’s University Aerobic Center            Fitness Facility                                    Shawnee    (405) 878-5290
            Gateway to Prevention and Recovery                 Tobacco Use Prevention and Cessation                Shawnee    (405) 275-3391
            Shawnee YMCA                                       Arthritis Foundation Aquatic Program                Shawnee    (405) 273-4386
            Youth and Family Resource Center                   Youth Fitness Camps                                 Shawnee    (405) 275-3340
            Shawnee Community Center                           Recreational Facilities, EnhanceFitness Program     Shawnee    (405) 275-3986
            Shawnee Senior Center                              Nutrition Education, EnhanceFitness program         Shawnee    (405) 273-2157
            Pottawatomie County Health Department              WIC - Nutrition Program, Nutrition Education        Shawnee    (405) 273-2157
            Tecumseh Nutrition Site                            Senior Meal Program                                 Tecumseh   (405) 598-5733




113
                                                                                                                 RESOURCES
                              CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.
                              Tecumseh Public School                             Tobacco Use Prevention and Cessation                              Tecumseh       (405) 598-3739




114
                              Tecumseh Golden Age Nutrition Center               Nutrition Program                                                 Tecumseh       (405) 598-5773
                              Tecumseh Lake Park                                 Walking and Recreation Facilities                                 Tecumseh       (405) 598-2188
                              Asher meals on wheels                              Senior Meal Program                                               Pottawatomie   (405) 784-2244
                              Highrise Senior Living Apartments                  EnhanceFitness Program                                            Shawnee        (405) 640-9708
                              Shawnee Towers Living Apartments                   EnhanceFitness Program                                            Shawnee        (405) 640-9708

                              Pushmataha County
                              Name                                               Program                                                           City           Contact Number
                              Pushmataha County Health Department                WIC - Nutritional Program, Tobacco Use Prevention                 Antlers        (580) 298-6624
                                                                                 and Cessation
                              Angel Food Ministries                              Nutrition Program                                                 Antlers        (580) 298-6611
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                               Antlers        (580 )298-5563
                              Clayton Lake State Park                            Swimming, Playground, Fishing                                     Clayton        (918) 596-7981
                              Moyers Public School                               Tobacco Use Prevention and Cessation                              Moyers         (580) 298-5549

                              Rogers County
                              Name                                               Program                                                           City           Contact Number
                              Angel Food Ministries                              Nutrition Program                                                 Catoosa        (918) 266-7625
                              Boys & Girls Club of Chelsea                       After School Program                                              Chelsea        (918) 789-3239
                              Rogers County Health Department                    WIC - Nutrition Program, Arthritic Foundation Self Help Program   Claremore      (918) 341-3166
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                               Claremore      (918) 341-2736
                              Claremore Super Recreation Center                  Arthritis Foundation Aquatic Program                              Claremore      (918) 341-4516
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                            Claremore      (918) 341-2736

                              Roger Mills County
                              Name                                               Program                                                           City           Contact Number
                              Roger Mills Memorial Hospital                      WIC - Nutrition Program                                           Cheyenne       (580) 497-3363




Strong and Healthy Oklahoma
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                               Cheyenne       (580) 479-3339
                              Beckham County Health Department                   Services Roger Mills Residents, WIC - Nutrition Program           Sayre          (580) 928-5551
                              City of Elk City                                   Tobacco Use Prevention and Cessation                              Elk City       (580) 225-6247
            Seminole County
            Name                                               Program                                                     City       Contact Number
            Cromwell Nutrition Site                            Meals on Wheels                                             Cromwell   (405) 944-5995
            New Age Project Inc.                               Senior Meal Program                                         Wewoka     (405) 379-5404
            Maud Nutrition Center                              Nutrition Education, Senior Meal Program                    Maud       (405) 374-9022
            Magnolia Park                                      Walking Track                                               Seminole   (405) 382-3640




Resources
            Seminole Senior Center                             Enhance Fitness Program                                     Seminole   (405) 436-1007
            Tan N Tone                                         Weight Loss, Nutrition Planning                             Seminole   (405) 382-3744
            Tailored Gym                                       Physical Activity                                           Seminole   (405) 382-3800
            Curves for Women                                   Weight Loss, Nutrition Planning                             Seminole   (405) 382-1700
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education                       Wewoka     (405) 257-5433
            Seminole County Health Department                  WIC - Nutrition Program                                     Wewoka     (405) 257-5401

            Sequoyah County
            Name                                               Program                                                     City       Contact Number
            Salvation Army Boys & Girls Club                   After School Program                                        Gore       (918) 489-2452
            Sequoyah County Health Department                  WIC - Nutrition Program                                     Sallisaw   (918) 775-6201
            Sallisaw Senior Citizen Center                     Senior Meal Program                                         Sallisaw   (918) 775-9912
            Boys & Girls Club of Sequoyah County               After School Program                                        Sallisaw   (918) 775-4659
            Carl Albert St. College                            Arthritis Exercise Program                                  Sallisaw   (918) 655-3304
            Brushy Lake Park                                   Fishing, Playground, Horseshoes                             Sallisaw   (918) 775-6507
            Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education                       Sallisaw   (918) 775-4838
            Tenkiller State Park                               Volleyball, Basketball, Playground, Trails, and Fishing     Vian       (918) 489-5643

            Stephens County
            Name                                               Program                                                     City       Contact Number
            Stephens County Health Department                  WIC - Nutrition Program                                     Duncan     (580) 252-0270
            The Compassion Care Center                         Nutrition Assistance                                        Duncan     (580) 255-2650
            Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                         Duncan     (580) 255-0510




115
                                                                                                                         RESOURCES
                              CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                       Duncan     (580) 255-0510




116
                              ASCOG Area Nutrition Center                        Nutrition Programs                                           Duncan     (580) 225-1174

                              Texas County
                              Name                                               Program                                                      City       Contact Number
                              OPSU Noble Center                                  Physical Activity                                            Goodwell   (580) 349-2611
                              Texas County Family YMCA                           Health and Wellness Programs, Arthritis Foundation           Guymon     (580) 468-9622
                                                                                 Aquatic Program
                              Texas County Turning Point                         Walk This Weigh                                              Guymon     (580) 338-8544
                              Texas Co. YMCA                                     Physical Activity                                            Guymon     (580) 338-5720
                              City of Guymon                                     Walking Trails                                               Guymon     (580)338-2178
                              Memorial Hospital of Texas County                  Breastfeeding Education                                      Guymon     (580) 338-6515
                              OSU Extension/ Healthy Families                    Nutrition Education                                          Guymon     (580) 338-7300
                              Next Step Network                                  SWAT Tobacco Free Program                                    Guymon     (580) 338-7259
                              Curves for Women                                   Physical Activity                                            Guymon     (580) 338-0333
                              Fit Stop                                           Physical Activity                                            Guymon     (580) 338-2373
                              Kids Inc.                                          Physical Activity                                            Guymon     (580) 338-3100
                              No Man’s Land Senior Citizen Club                  Nutrition Education, Arthritis Foundation Exercise Program   Guymon     (580) 338-5049
                              Panhandle Nutrition Service                        Nutrition Education                                          Guymon     (580) 338-1777
                              Head Start                                         Nutrition Education                                          Guymon     (580) 338-1792
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                          Guymon     (580) 338-7300
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity                       Guymon     (580) 338-7300
                              Texas County Health Department                     WIC - Nutrition Program                                      Guymon     (580) 338-8544

                              Tillman County
                              Name                                               Program                                                      City       Contact Number
                              Tillman County Health Department                   WIC - Nutrition Program                                      Fredrick   (580) 335-2163
                              ASCOG Area Nutrition Center                        Nutrition Programs - Call for a Center in Your Area          Fredrick   (580) 335-7026
                              Oklahoma Cooperative Ex. Service County Offices    Nutrition Education                                          Fredrick   (580) 335-2515




Strong and Healthy Oklahoma
                              SW Oklahoma Community Action Group, Inc            Tobacco Use Prevention and Cessation                         Altus      (580) 482-1290
            Tulsa County
            Name                                              Program                                                        City           Contact Number
            Angel Food Ministries                             Nutrition Program                                              Bixby          (918) 366-7730
            Daily Family YMCA                                 Health and Wellness Programs, Water Aerobics Classes           Bixby          (918) 369-9622
            Broken Arrow Public Schools                       After School Program                                           Broken Arrow   (918) 259-4580
            Saint Francis Hospital                            Arthritis Foundation, Self-Help Programs                       Broken Arrow   (918) 455-3535




Resources
            Broken Arrow Farmers Market                       Fresh, Locally Grown Produce                                   Broken Arrow   (918) 809-6128
            Collinsville Farmers Market                       Fresh, Locally Grown Produce                                   Collinsville   (918) 371-4480
            Jenks Farmers Market                              Fresh, Locally Grown Produce                                   Jenks          (918) 224-5337
            Salvation Army Boys and Girls Club                After School Program, Arthritis Foundation Aquatic Program     Sand Springs   (918) 245-2237
            Meals on Wheels of Metro Tulsa                    Senior Meal Program                                            Tulsa          (918) 627-4103
            Parkside Inc. Health Center                       Health Education                                               Tulsa          (918) 582-2131
            Family & Consumer Sciences Oklahoma Extension     Community Nutrition Education Program                          Tulsa          (918) 746-3715
            Healthy Oklahoma                                  Nutrition Education, Physical Activity                         Tulsa          (918) 746-3719
            La Leche League                                   Breastfeeding Support Groups                                   Tulsa          (918) 827-5279
            Montereau in Warren Woods                         Arthritis Foundation Exercise Program                          Tulsa          (918) 398-9748
            Community Nutrition Education Program             Nutrition Program                                              Tulsa          (918) 746-3715
            YMCA of Greater Tulsa                             Physical Activity Programs, Aquatic Programs                   Tulsa          (918) 747-9622
            Disney Before/After Care Program                  After School Program                                           Tulsa          (918) 746-6448
            YWCA Tulsa                                        Health and Fitness Programs                                    Tulsa          (918) 587-2100
            YWCA Tulsa                                        Health and Fitness Programs                                    Tulsa          (918) 749-2519
            Salvation Army Mabee Boys and Girls Club          Water Aerobics Classes                                         Tulsa          (918) 834-2464
            Tulsa Community College                           Tobacco Education Network, Arthritis Foundation                Tulsa          (918) 595-8457
                                                              Self-Help Program
            Center for Individuals with Physical Challenges   Arthritis Foundation Aquatic and Exercise Program              Tulsa          (918) 584-8607
            Neighbor For Neighbor Free Clinic                 Diabetes Education                                             Tulsa          (918) 425-5578
            North Tulsa Farmers Market                        Fresh, Locally Grown Produce                                   Tulsa          (918) 955-8559
            St. John Medical Center-Seigfried Health Club     Arthritis Foundation Aquatic Program                           Tulsa          (918) 744-2484




117
                                                                                                                           RESOURCES
                              CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition and Breastfeeding Education, Physical Activity        Tulsa          (918) 746-3700




118
                              Wild Oaks Natural Marketplace                      Cooking and Nutrition Classes                                   Tulsa          (918) 712-7555
                              Tulsa Bicycling Club                               Physical Activity                                               Tulsa          (918) 266-6333
                              Tulsa Trails                                       Walking, Running and Biking                                     Tulsa          (918) 596-7979
                              Inverness Village                                  Arthritis Foundation Aquatic Program                            Tulsa          (918) 447-9333
                              Redbud Physical Therapy                            Arthritis Foundation Aquatic Program                            Tulsa          (918) 622-4278
                              Hippie Shack                                       Dance, Creative Movement                                        Tulsa          (918) 437-2020
                              Communication Services for the Deaf                Tobacco Use Preventino and Cessation                            Tulsa          (918) 835-7445
                              Silver Arrow Estates                               Arthritis Foundation Self Help Program                          Broken Arrow   (918) 451-0363
                              Saint Francis Hospital’s Health Zone               Weight Management Classes (all ages),                           Tulsa          (918) 494-8214 or
                                                                                 Tobacco Cessation, Arthritis Foundation Exercise and                           (918) 494-8245
                                                                                 Aquatic Program
                              University Village                                 Arthritis Exercise Program                                      Tulsa          (918) 299-2661
                              Family & Consumer Science Oklahoma Extension       Community Nutrition Education Program                           Tulsa          (918) 746-3703
                              Club H.I.T.S.                                      Physical Activity, Nutrition Programs                           Tulsa          (918) 494-8890
                              Hillcrest Kaiser Rehab Center                      Arthritis Foundation Aquatic Program                            Tulsa          (918) 579-7100
                              Thornton Family YMCA                               Arthritis Foundation Aquatic Program                            Tulsa          (918) 280-9622
                              Tulsa County Health Department                     WIC - Nutrition Program, Tobacco Use Prevention and Cessation   Tulsa          (918) 582-9355
                              Tulsa Promenade Mall                               Walking (7:00a.m.) M-Sat (11:00) Sun.                           Tulsa          (918) 627-9282
                              Woodland Hills Mall                                Walking (6:00 a.m.) M-Sat. (8:00 a.m.)                          Tulsa          (918) 250-1449

                              Wagoner County
                              Name                                               Program                                                         City           Contact Number
                              Coweta Farmers Market                              Fresh, Locally Grown Produce                                    Coweta         (918) 486-2513
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                             Coweta         (918) 486-4589
                              Wagoner Community Hospital                         Health Education                                                Wagoner        (918) 485-1200
                              Sequoyah State Park                                Exercise Trails, Golf, Swimming                                 Wagoner        (800) 368-1486
                              Sequoyah Bay State Park                            Nature Trail, Fishing, Playground, Basketball                   Wagoner        (918) 683-0878




Strong and Healthy Oklahoma
                              Wagoner Farmers Market                             Fresh, Locally Grown Produce                                    Wagoner        (918) 485-3414
                              Maple Park                                         Playgrounds, Water Park, Walking/Jogging Trail                  Wagoner        (918) 485-6788
            Wagoner County Health Department                   Arthritis Foundation Self-Help Program, Tobacco Use Prevention   Wagoner        (918) 485-3022
                                                               and Cessation
            Okay Senior Center                                 Arthritis Foundation Exercise Program                            Wagoner        (918) 682-0255

            Washington County
            Name                                               Program                                                          City           Contact Number




Resources
            Washington County Health Department                WIC - Nutrition Program, Diabetes Self-Help Course, Walk This    Bartlesville   (918) 335-3005
                                                               Weigh, Washington County Fitness Project
            Angel Food Ministries                              Nutrition Program                                                Bartlesville   (918) 335-3211
            Bartlesville Farmers Market                        Fresh, Locally Grown Produce                                     Bartlesville   (918) 336-9100
            Jane Phillips Hospital                             Diabetes Support Group                                           Bartlesville   (918) 333-7200
            Jane Phillips Physical Therapy Center              Arthritis Foundation Aquatic Program                             Bartlesville   (918) 331-1512
            Family YMCA of Bartlesville                        Physical Activity Programs                                       Bartlesville   (918) 336-0713
            Boys and Girls Club of Bartlesville                After School Program                                             Bartlesville   (918) 336-3636
            Osage Hills State Park                             Swimming, Trails                                                 Bartlesville   (918) 336-4141
            First Baptist Church                               Physical Activity Programs, Facilities                           Bartlesville   (918) 336-6172
            Pathfinder Park                                    Walking and Bike Trails                                          Bartlesville
            YMCA                                               Physical Activity Programs, Aquatic Programs                     Bartlesville   (918) 336-0713
            On the Rock Ministries                             Skate Team, Bike Trips,                                          Bartlesville   (918) 336-2636
                                                               After School Programs (Snacks and Physical Activity)
            Mary Martha Outreach Program                       Nutrition Assistance                                             Bartlesville   (918) 337-3703
            Lighthouse Outreach Center                         Nutrition Assistance                                             Bartlesville   (918) 336-9029
            Wah Sha She State Park                             Fishing and Trails                                               Copan          (918) 532-4627
            Washington-Nowata Nutrition Project                Senior Meals Program                                             Dewey          (918) 534-1270
            Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                              Dewey          (918) 534-2216
            Washington-Nowata Nutrition Project                Senior Meal Program                                              Dewey          (918) 531-1270
            Washington Co. OSU Cooperative Extension Service   Nutrition and Physical Activity Education                        Dewey          (918) 534-2216
            Healthy Oklahoma                                   Nutrition Education, Physical Activity                           Dewey          (918) 534-2216




119
                                                                                                                           RESOURCES
                              CONSUMER RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.
                              Washita County




120
                              Name                                               Program                                             City       Contact Number
                              Angel Food Ministries                              Nutrition Program                                   Cordell    (580) 832-2150
                              Cordell Memorial Hospital                          WIC - Nutrition Program                             Cordell    (580) 832-5062
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                 Cordell    (580) 832-3356
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity              Cordell    (580) 832-3356
                              Foss State Park                                    Swimming, Fishing, Playground                       Foss       (580) 592-4433

                              Woods County
                              Name                                               Program                                             City       Contact Number
                              Woods County Health Department                     WIC - Nutrition Program                             Alva       (580) 327-3192
                              La Leche League                                    Breastfeeding Support Group                         Alva       (580) 327-0557
                              JR Holder Wellness Center                          Physical Activity                                   Alva       (580) 327-8100
                              OSU Extension Woods Co. Courthouse                 Nutrition Education                                 Alva       (580) 327-2786
                              Healthy Families                                   Nutrition Education                                 Alva       (580) 327-2900
                              Head Start                                         Nutrition, Physical Activity (ages 3-5)             Alva       (580) 327-1822
                              Red Carpet Senior Nutrition Site                   Nutrition Education                                 Alva       (580) 327-1822
                              Northwestern Oklahoma State University             Arthritis Foundation Exercise and Aquatic Program   Alva       (580) 327-8150
                              Alva Recreation Center                             Sports, Exercise, and Nutrition, Swimming           Alva       (580) 327-6111
                              Weight Watchers                                    Nutrition, Weight Loss Programs                     Alva       (580) 327-3654
                              Alva Farmers Market                                Fresh, Locally Grown Produce                        Alva       (580) 327-2477
                              Oklahoma Cooperative Ext. Service County Offices   Nutrition Education                                 Alva       (580) 327-2786
                              Healthy Oklahoma                                   Nutrition Education, Physical Activity              Alva       (580) 327-2786
                              Alabaster Caverns State Park                       Nature/Canyon Trails, Volleyball, Horseshoes        Freedom    (580) 621-3381

                              Woodward County
                              Name                                               Program                                             City       Contact Number
                              Boiling Springs State Park                         Hiking/Nature Trails                                Woodward   (580) 256-7664
                              Woodward County Health Department                  WIC - Nutrition Program, Breastfeeding Education    Woodward   (580) 256-6416




Strong and Healthy Oklahoma
                              City of Woodward                                   Walking Trail                                       Woodward   (580) 256-2280
                              Woodward Regional Hospital                         Nutrition Programs                                  Woodward   (580) 254-8655
(580) 256-4766
(580) 571-3240
(580) 256-2280
(580) 256-6448
(580) 254-8566
(580) 254-3391
(580) 336-4621
(580) 994-2331
                                                   State Mental Health and
                                                   Substance Abuse Programs




                                                                                                 RESOURCES
Woodward
Woodward
Woodward
Woodward
Woodward
Woodward
Woodward
Woodward
Arthritis Foundation Exercise Program




Arthritis Foundation Exercise Program
Nutrition Education, Physical Activity
Nutrition Education, Physical Activity
Recreational Area, Swimming Pool
Walk This Weigh, GirlPower!


Nutrition Program




                                                   In this section you will find a listing of
Physical Activity




                                                   mental health and substance abuse
                                                   programs offered through the Oklahoma
                                                   Department of Mental Health and
                                                   Substance Abuse Services. This is not a
                                                   complete listing of all programs offering
Oklahoma Cooperative Ext. Service County Offices




                                                   these types of services, and does not
                                                   include individual providers or hospital
                                                   programs. It is, however, a resource to
                                                   assist with linking you to appropriate
Partners Acting as Change Agents




                                                   support and treatment options.
Woodward Senior Center


Mooreland Senior Center




                                                   Please note that this listing will change
Grace Living Center




                                                   throughout the year. For updated
Healthy Oklahoma




                                                   information contact the Oklahoma
Crystal Beach
Peak Fitness




                                                   Department of Mental Health and
                                                   Substance Abuse Services at 1-800-522-
                                                   9054 or www.odmhsas.org.

       Resources                                                                                121
                              MENTAL HEALTH AND SUBSTANCE ABUSE RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.




122
                               Mental Health and Substance Abuse Resources
                               Name                                                      Program                   City           Contact
                               Ada Area Chemical Dependency Center                       Substance Abuse           Ada            (580) 332-3001
                               Family Crisis Center                                      Substance Abuse           Ada            (580) 436-3504
                               Counseling Center of Southeast Okla. (Antlers)            Substance Abuse           Antlers        (580) 298-2830
                               Counseling Center of Southeast Okla. (Durant)             Substance Abuse           Antlers        (580) 298-2830
                               MHSAC of Southern Oklahoma                                Community Mental Health   Ardmore        (580) 223-5070
                               Arbuckle Life Solutions                                   Gambling Addiction        Ardmore        (580) 226-1656
                               MHSAC of Southern Oklahoma                                Residential Care          Ardmore        (580) 276-3323
                               Arbuckle Life Solutions                                   Substance Abuse           Ardmore        (580) 226-1656
                               Broadway House (The)                                      Substance Abuse           Ardmore        (580) 226-3252
                               Family Crisis and Counseling Center                       Substance Abuse           Bartlesville   (918) 336-1188
                               Boley Residential Care Home I                             Residential Care          Boley          (918) 667-3919
                               Boley Residential Care Home II                            Residential Care          Boley          (918) 667-3919
                               Firm Foundation Residential Care Home                     Residential Care          Boley          (918) 667-3388
                               Southwest Youth and Family Services                       Substance Abuse           Chickasha      (405) 222-5437
                               Tri-City Youth and Family Center                          Substance Abuse           Choctaw        (405) 390-8131
                               Copp’s Residential Care                                   Residential Care          Claremore      (918) 341-2543
                               Rogers County Drug Abuse Program                          Substance Abuse           Claremore      (918) 342-3334
                               Duncan Community Residential                              Residential Care          Duncan         (580) 255-3926
                               Youth Services for Stephens Co.                           Substance Abuse           Duncan         (580) 255-8800
                               Premier Family Life & Treatment Center                    Substance Abuse           Durant         (580) 380-3528
                               Shekinah Counseling Services                              Substance Abuse           Durant         (580) 924-6358




Strong and Healthy Oklahoma
                               Edmond Family Counseling                                  Substance Abuse           Edmond         (405) 341-3554
            Mental Health and Substance Abuse Resources
            Name                                                    Program                   City           Contact
            El Reno Residential Care Home                           Residential Care          El Reno        (405) 262-2440
            Gary E. Miller Canadian Co. Children’s Justice Center   Substance Abuse           El Reno        (405) 262-0202
            Oklahoma Addiction Specialists                          Substance Abuse           Enid           (580) 234-8222




Resources
            Youth and Family Services of North Central Oklahoma     Substance Abuse           Enid           (580) 233-7220
            YWCA of Enid                                            Substance Abuse           Enid           (580) 234-7581
            House of Hope                                           Substance Abuse           Grove          (918) 786-2930
            Eagle Ridge Family Treatment Center (Guthrie)           Substance Abuse           Guthrie        (405) 282-8232
            Logan County Youth & Family Services                    Substance Abuse           Guthrie        (405) 282-5524
            Next Step Network                                       Substance Abuse           Guymon         (580) 338-7259
            Dow Residential Care Facility                           Residential Care          Hartshorne     (918) 297-2485
            Meadow Brook Residential Facility                       Residential Care          Howe           (918) 658-2509
            Mental Health Center (The)                              Gambling Addiction        Idabel         (580) 286-5184
            Kiamichi Council on Alcoholism and Other Drug Abuse     Substance Abuse           Idabel         (580) 286-3301
            Ada Residential Care                                    Residential Care          Konawa         (580) 332-7007
            Golden Years Residential Care                           Residential Care          Konawa         (580) 925-3618
            Fair Oaks Residential Care Facility                     Residential Care          Langley        (918) 782-3180
            Lari’s Residential Care                                 Residential Care          Langley        (918) 782-3747
            Jim Taliaferro Community Mental Health Center           Community Mental Health   Lawton         (580) 248-5780
                                                                    Center
            Jim Taliaferro Community Mental Health Center           Substance Abuse           Lawton         (580) 248-5780
            Roadback                                                Substance Abuse           Lawton         (580) 357-8114




123
                                                                                                 RESOURCES
                              MENTAL HEALTH AND SUBSTANCE ABUSE RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.




124
                               Mental Health and Substance Abuse Resources
                               Name                                                      Program                   City        Contact
                               New Hope of Mangum (Altus)                                Substance Abuse           Mangum      (580) 782-3337
                               New Hope of Mangum (Mangum)                               Substance Abuse           Mangum      (580) 782-3337
                               Carl Albert Community Mental Health Center                Community Mental Health   McAlester   (918) 426-7800
                                                                                         Center
                               Carl Albert Community Mental Health Center                Gambling Addiction        McAlester   (918) 426-7800
                               Inter-Tribal SA/Prevention and Treatment                  Substance Abuse           Miami       (918) 542-5543
                               Northeastern Oklahoma Council on Alcoholism               Substance Abuse           Miami       (918) 542-2845
                               Moore Alcohol and Drug Center                             Substance Abuse           Moore       (405) 799-7761
                               White Horse Ranch                                         Substance Abuse           Mooreland   (580) 994-5649
                               Green Country Behavioral Health Services                  Community Mental Health   Muskogee    (918) 682-8407
                                                                                         Center
                               Green Country Behavioral Health Services                  Crisis Center             Muskogee    (918) 682-8407
                               Green Country Behavioral Health Services                  Crisis Center             Muskogee    (918) 682-8407
                               Monarch                                                   Substance Abuse           Muskogee    (918) 682-7210
                               Muskogee Co. Council of Youth Services                    Substance Abuse           Muskogee    (918) 682-2841
                               Cleta’s Cottage                                           Residential Care          Noble       (405) 872-5344
                               High Cedar Residential Care                               Residential Care          Noble       (405) 447-2532
                               Central OK Community Mental Health Center                 Community Mental Health   Norman      (405) 360-5100
                                                                                         Center
                               NAIC-Center for Ok. Substance Abuse                       Gambling Addiction        Norman      (405) 321-0022
                               Griffin Memorial Hospital                                 Hospital                  Norman      (405) 573-6600
                               Oklahoma Youth Center                                     Hospital                  Norman      (405) 573-3821




Strong and Healthy Oklahoma
                               Crossroads Youth & Family Services                        Substance Abuse           Norman      (405) 321-0240
            Mental Health and Substance Abuse Resources
            Name                                          Program                   City            Contact
            NAIC-Center for Ok. Substance Abuse           Substance Abuse           Norman          (405) 321-0022
            New Direction Ctrs. of America                Substance Abuse           Norman          (405) 364-9400




Resources
            Norman Adolescent Center (OK Youth Center)    Substance Abuse           Norman          (405) 573-3821
            Norman Alcohol and Drug Treatment Center      Substance Abuse           Norman          (405) 573-6624
            NAIC-Center for Ok. Substance Abuse           Substance Abuse           Norman          (405) 321-0022
            Oklahoma Families First (Holdenville)         Substance Abuse           Norman          (405) 360-2133
            Oklahoma Families First (Seminole)            Substance Abuse           Norman          (405) 360-2133
            Grand Lake MH Center                          Community Mental Health   Nowata          (918) 273-1841
                                                          Center
            Grand Lake MH Center                          Crisis Center             Nowata          (918) 342-9530
            Hope Community Services                       Community Mental Health   Oklahoma City   (405) 632-1900
                                                          Center
            North OK Co. MH Center                        Community Mental Health   Oklahoma City   (405) 858-2700
                                                          Center
            Red Rock BHS                                  Community Mental Health   Oklahoma City   (405) 424-7711
                                                          Center
            OCCIC                                         Crisis Center             Oklahoma City   (405) 522-8100
            Red Rock BHS (Clinton)                        Crisis Center             Oklahoma City   (580) 323-6021
            Red Rock BHS (Norman)                         Crisis Center             Oklahoma City   (405) 425-0314
            Red Rock BHS (OKC)                            Crisis Center             Oklahoma City   (405) 425-0389
            A Chance to Change Foundation                 Gambling Addiction        Oklahoma City   (405) 840-9000
            Gatewood Residential Care Home                Residential Care          Oklahoma City   (405) 528-2445
            The Harbor                                    Residential Care          Oklahoma City   (405) 943-2273




125
                                                                                       RESOURCES
                              MENTAL HEALTH AND SUBSTANCE ABUSE RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.




126
                               Mental Health and Substance Abuse Resources
                               Name                                                      Program                   City            Contact
                               A Chance to Change Foundation                             Substance Abuse           Oklahoma City   (405) 840-9000
                               CARE for Change                                           Substance Abuse           Oklahoma City   (405) 524-5525
                               Catalyst Behavioral Services                              Substance Abuse           Oklahoma City   (405) 232-9804
                               COPE                                                      Substance Abuse           Oklahoma City   (405) 528-8686
                               Eagle Ridge Institute Alcohol & Drug Program              Substance Abuse           Oklahoma City   (918) 485-3554
                               Family Development and Intervention Services              Substance Abuse           Oklahoma City   (405) 767-1126
                               Family Recovery Counseling Center                         Substance Abuse           Oklahoma City   (405) 879-0482
                               Jordan’s Crossing                                         Substance Abuse           Oklahoma City   (405) 604-9644
                               Latino Community Development Agency                       Substance Abuse           Oklahoma City   (405) 236-0701
                               Maximus Counseling                                        Substance Abuse           Oklahoma City   (405) 601-1154
                               New Beginnings Counseling Services                        Substance Abuse           Oklahoma City   (405) 601-2307
                               New Discoveries Youth and Family Services                 Substance Abuse           Oklahoma City   (405) 232-1401
                               Referral Center (The)                                     Substance Abuse           Oklahoma City   (405) 525-2525
                               Specialized Outpatient Services                           Substance Abuse           Oklahoma City   (405) 810-1766
                               Total Life Counseling Foundation                          Substance Abuse           Oklahoma City   (405) 840-7040
                               Turning Point                                             Substance Abuse           Oklahoma City   (405) 232-0199
                               Creoks Mental Health Services                             Community Mental Health   Okmulgee        (918) 756-9411
                                                                                         Center
                               Creoks Mental Health Services                             Gambling Addiction        Okmulgee        (918) 756-9411
                               Creoks Mental Health Services                             Substance Abuse           Okmulgee        (918) 382-7300
                               Community Alcoholism Services                             Substance Abuse           Pawnee          (918) 762-3041




Strong and Healthy Oklahoma
            Mental Health and Substance Abuse Resources
            Name                                          Program                   City           Contact
            Edwin Fair Community Mental Health Center     Community Mental Health   Ponca City     (580) 762-7561
                                                          Center
            Bridgeway                                     Gambling Addiction        Ponca City     (580) 762-1462




Resources
            Bridgeway                                     Substance Abuse           Ponca City     (580) 762-1462
            3C Old Fashion Boarding Home                  Residential Care          Prague         (405) 567-2280
            Royal Residential Living Center               Residential Care          Prague         (405) 567-3202
            Pushmataha Counseling Services (Pryor)        Substance Abuse           Pryor          (918) 825-4872
            Sequoyah Residential Facility                 Residential Care          Sallisaw       (918) 775-7751
            Tri-City Substance Abuse Center               Substance Abuse           Seminole       (405) 382-1112
            Gateway to Prevention and Recovery            Gambling Addiction        Shawnee        (405) 273-1170
            Gateway to Prevention and Recovery            Substance Abuse           Shawnee        (405) 273-1170
            The Oaks Rehab. Services Center               Substance Abuse           Stigler        (918) 967-3325
            Payne Co. Counseling Services                 Gambling Addiction        Stillwater     (405) 372-0198
            Payne Co. Counseling Services                 Substance Abuse           Stillwater     (405) 372-0198
            Payne Co. Drug Court                          Substance Abuse           Stillwater     (405) 743-1968
            Starting Point II                             Substance Abuse           Stillwater     (405) 377-1517
            Bill Willis CMH & SA Services Center          Community Mental Health   Tahlequah      (918) 207-3000
                                                          Center
            Green Acres Residential Care                  Residential Care          Tahlequah      (918) 456-8677
            Bill Willis CMH & SA Services Center          Substance Abuse           Tahlequah      (918) 207-3000
            Alpha II                                      Substance Abuse           Tonkawa        (580) 628-2539




127
                                                                                       RESOURCES
                              MENTAL HEALTH AND SUBSTANCE ABUSE RESOURCES - WWW.STRONGANDHEALTHY.OK.GOV.




128
                               Mental Health and Substance Abuse Resources
                               Name                                                      Program                    City    Contact
                               Associated Centers for Therapy                            Community Based            Tulsa   (918) 492-2554
                                                                                         Structured Crisis Center
                               Tulsa Center for Behavioral Health                        Community Based            Tulsa   (918) 293-2140
                                                                                         Structured Crisis Center
                               Associated Centers for Therapy                            Community Mental Health    Tulsa   (918) 494-2819
                                                                                         Center
                               F&CS Mental Health Care                                   Community Mental Health    Tulsa   (918) 560-1121
                                                                                         Center
                               Associated Centers for Therapy                            Gambling Addiction         Tulsa   (918) 492-2554
                               Center for Therapeutic Interventions (The)                Gambling Addiction         Tulsa   (918) 384-0002
                               Northfork Residential Care                                Residential Care           Tulsa   (918) 712-0859
                               12 & 12                                                   Substance Abuse            Tulsa   (918) 779-7121
                               Center for Therapeutic Interventions (The)                Substance Abuse            Tulsa   (918) 384-0002
                               DaySpring Community Services                              Substance Abuse            Tulsa   (918) 712-0859
                               Domestic Violence Intervention Services                   Substance Abuse            Tulsa   (918) 585-3170
                               F&CS Mental Health Care                                   Substance Abuse            Tulsa   (918) 587-9471
                               Human Skills and Resources (Claremore)                    Substance Abuse            Tulsa   (918) 747-6377
                               Human Skills and Resources (Sapulpa)                      Substance Abuse            Tulsa   (918) 224-0225
                               Human Skills and Resources (Tulsa)                        Substance Abuse            Tulsa   (918) 747-6377
                               Indian Health Care Resource Center of Tulsa               Substance Abuse            Tulsa   (918) 588-1900
                               Palmer Continuum of Care                                  Substance Abuse            Tulsa   (918) 430-0975
                               Positive Behavioral Strategies                            Substance Abuse            Tulsa   (918) 585-9888
                               Resonance                                                 Substance Abuse            Tulsa   (918) 587-3888




Strong and Healthy Oklahoma
                               Street School                                             Substance Abuse            Tulsa   (918) 833-9800
            Mental Health and Substance Abuse Resources
            Name                                                    Program                   City           Contact
            Tulsa Boys’ Home                                        Substance Abuse           Tulsa          (918) 245-0231
            Tulsa Center for Behavioral Health                      Substance Abuse           Tulsa          (918) 293-2140




Resources
            Valliant House                                          Substance Abuse           Valliant       (580) 933-7031
            Edna Lee’s Residential Care                             Residential Care          Vinita         (918) 256-3131
            Homestead Residential Care                              Residential Care          Vinita         (918) 782-9969
            Miller Cozy Home                                        Residential Care          Vinita         (918) 256-3796
            Orchard Grove Residential Care Facility                 Residential Care          Vinita         (918) 782-4184
            Rambling Rose                                           Residential Care          Vinita         (918) 782-9370
            Santa Fe Residential Care Home                          Residential Care          Vinita         (918) 256-3424
            Oklahoma Forensic Center (ESH)                          Specialty Center          Vinita         (918) 256-7841
            Vinita Alcohol and Drug Treatment Center                Substance Abuse           Vinita         (918) 256-7841
            Opportunities                                           Substance Abuse           Watonga        (580) 623-2545
            NW SA Treatment Center for Women & Children             Substance Abuse           Waynoka        (580) 824-0674
            Lake Francis Residential Care Home                      Residential Care          Welling        (918) 422-9907
            Sugar Mountain Retreat                                  Residential Care          Welling        (918) 456-1010
            Northwest Center for Behavioral Health                  Community Mental Health   Woodward       (580) 256-8615
                                                                    Center
            Northwest Center for Behavioral Health, Lighthouse SA   Substance Abuse           Woodward       (580) 256-9700




129
                                                                                                 RESOURCES
 State Resources
 Certified Healthy Business Program
 Oklahoma Turning Point Council
 www.okturningpoint.org/chbform.html

 Champions of Health
 Blue Cross and Blue Shield of Oklahoma (Oklahoma City)
 3401 NW 63rd
 Oklahoma City, OK
 (405) 841-9525             TTD: 1-800-722-0353
 www.bcbsok.com

 Champions of Health
 Blue Cross and Blue Shield of Oklahoma (Tulsa)
 1215 S Boulder
 Tulsa, OK
 (918) 560-3500             TTD: 1-800-722-0353
 www.bcbsok.com

 Cherokee Nation
 22361 Bald Hill Road
 Tahlequah, OK 74464
 (800) 256-0671
 www.cherokee.org

 Chesapeake Energy Corporation
 6100 N Western Ave.
 Oklahoma City, OK 73154
 (405) 848-8000
 www.chesapeakeenergy.com

 Coordinated Approach To Child Health (CATCH)
 Community Development Service
 1000 NE 10th
 Oklahoma City, OK 73117
 (405) 271-6127
 www.sph.uth.tmc.edu/catch

130                              Strong and Healthy Oklahoma
   Governor’s Council on Physical Fitness and Sports
   P.O. Box 20513
   Oklahoma City, OK 73156




                                                             RESOURCES
   Phone: (405) 341-0563
   www.okfitness.state.ok.us

   It’s All About Kids
   Tulsa Health Department
   5051 S 129th E Ave.
   Tulsa, OK 74134
   (918) 582-WELL (9355)               TTD: (918) 594-4720
   www.tulsa-health.org

   OK Health
   Oklahoma Employee Benefits Council
   120 N Robinson Ave., Suite 1100
   Oklahoma City, OK 73102
   (405) 232-1190 or (800) 219-8115 TTD: (405) 609-3473
   www.ebc.state.ok.us

   Oklahoma After School Network
   420 NW 13th
   Oklahoma City, OK 73103
   (405) 236-5437
   www.okafterschool.org

   Oklahoma Cooperative Extension Service
   Family & Consumer Sciences
   135 Human Environmental Sciences Building
   Oklahoma State University
   Stillwater, OK 74078
   (405) 744-6280
   http://fcs.okstate.edu/health




Resources                                                131
 Oklahoma Department of Agriculture
 Food & Forestry
 2800 N Lincoln Blvd.
 Oklahoma City, OK 73105-4298
 (405) 521-3864
 www.state.ok.us/~okag

 Oklahoma Department of Mental Health and
 Substance Abuse Service
 1200 NE 13th St.
 P.O. Box 53277
 Oklahoma City, OK 73152-3277
 (405) 522-3849 or (800) 522-9054 TTD: (405) 522-3851
 www.odmhsas.org

 Oklahoma Fit Kids Coalition
 420 NW 13th St., Suite 101
 Oklahoma City, OK 73103
 (405) 236-5437
 www.fitkids.org

 Oklahoma State Department of Health
 1000 NE 10th St.
 Oklahoma City, OK 73117
 (405) 271-9600 or (800) 522-0203
 www.health.ok.gov

 Oklahoma Tobacco Settlement Endowment Trust
 3700 N Classen Blvd., Suite 215
 Oklahoma City, OK 73118
 (405) 525-TSET (8738) or (866) 530-TSET (8738)
 www.ok.gov/tset

 Oklahoma Turning Point Council
 www.okturningpoint.org




132                               Strong and Healthy Oklahoma
   REACH 2010 — Racial and Ethnic Approaches
   to Community Health
   Oklahoma State Department of Health




                                                      RESOURCES
   — Chronic Disease Service
   1000 NE 10th
   Oklahoma City, OK 73117
   (405) 271-4072 or (888) 669-5934
   www.health.state.ok.us/program/cds/reach.html

   Oklahoma State Medical Association
   601 NW Grand Blvd
   Oklahoma City, OK 73118
   (405) 843-9571

   Schools for Healthy Lifestyles
   500 N Broadway, Suite 225
   Oklahoma City, OK 73102
   (405) 606-8435
   www.healthyschoolsok.org

   University of Central Oklahoma — Healthy Campus
   2010
   100 North University Drive
   Edmond, OK 73034
   (405) 974-2000              TTD: (405) 974-5419
   www.ucok.edu

   National Resources
   A Parent’s Guide to Healthy Eating and Physical
   Activity
   www.smallstep.gov

   Academy for Eating Disorders
   www.aedweb.org

   BAM! Body and Mind
   www.bam.gov

Resources                                            133
  Body Positive
  www.thebodypositive.org

  Centers for Disease Control and Prevention
  www.cdc.gov

  Choosing a Safe and Successful Weight Loss Program
  http://win.niddk.nih.gov/publications/choosing.htm

  Dietary Guidelines for Americans
  www.health.gov/dietaryguidelines

  The Dietary Approaches to Stop Hypertension
  (DASH) Eating Plan
  www.nhlbi.nih.gov/health/public/heart/hbp/dash

  HealthierUS.gov
  www.healthierus.gov

  Healthfinder.gov
  www.healthfinder.gov

  How to Understand and Use the Nutrition Facts Label
  www.cfsan.fda.gov/~dms/foodlab.html

  Interactive Meal Planner
  http://hin.nhlbi.nih.gov/menuplanner/menu.cgi

  Fruits and Veggies - More Matters
  www.fruitsandveggiesmorematters.org

  Food and Drug Administration
  www.fda.gov

  Food Safety Fact Sheets
  www.fsis.usda.gov/fact_sheets/index.asp

  FoodSafety.gov
  www.foodsafety.gov

134                                  Strong and Healthy Oklahoma
   Milk Matters
   www.nichd.nih.gov/milk

   MyPyramid.gov




                                                          RESOURCES
   www.mypyramid.gov

   National Eating Disorders Association
   www.edap.org

   National Institutes of Health
   www.nih.gov

   The President’s Challenge
   www.presidentschallenge.org

   Physical Activity for Everyone
   www.cdc.gov/nccdphp/dnpa/physical/index.htm

   Powerful Bones, Powerful Girls
   www.cdc.gov/powerfulbones

   Recreation.gov
   www.recreation.gov

   U.S. Department of Agriculture
   www.usda.gov/

   U.S. Department of Health & Human Services
   www.hhs.gov

   VERBTM It’s what you do.
   www.cdc.gov/youthcampaign

   We Can! Ways to Enhance Children’s
   Activity and Nutrition
   www.nhlbi.nih.gov/health/public/heart/obesity/wecan




Resources                                                135
 Appendices
 Eating better ...
 Keep track of what you eat every day for one week. You will
 quickly begin to see your normal eating habits. You also will see
 if you are eating enough fruits and vegetables each day. You may
 find you are right on track, or you may learn that you are filling
 your body with more options such as extra fat and sugar.


 Serving sizes
 One serving is smaller than you may think. Eating larger servings
 could add up to more calories than you think you are getting.
 Start by using a scale or a measuring cup to serve your food.
 You’ll have to start by reading the food label to determine the
 serving sizes. If you are eating a “bowl” of cereal, you may find
 you are having two or three servings. A serving size of cereal may
 only be 3⁄4 cup or 1 cup. A small frozen pizza may contain up to
 three servings. Serving sizes for fruits, vegetables, grains and
 meats change depending on age.
 •       Child (1-3 years): 1-3 tablespoons is a serving.
 •       Child (4-5 years): ¼-½ cup is a serving.
 •       Adults and Children 6 years and up: ½-1 cup is a serving.

 Food Groups                One Serving Size Equals...
 Grains                     •   One slice of bread or ½ bagel = hockey puck
                            •   ½ cup cooked rice = a cupcake wrapper
                            •   ½ cup pasta = an ice cream scoop

 Fruits and vegetables      •   1 piece = size of a tennis ball
                            •   ½ cup = size of a light bulb

 Meat and beans             •   3 oz. of lean meat, chicken or fish = a deck of cards
                            •   3 oz. of lean meat, chicken or fish = a checkbook

 Dairy                      •   1 oz. of cheese = four dice

 Oils                       •   One tsp. of fat = tip of your thumb


136                                        Strong and Healthy Oklahoma
Eating better journal
Try using a journal like the one below to record what kinds of




                                                                             APPENDICES
food you eat, the size of the servings and when you eat. You
may want to keep a weekly food journal at several different
times a year to see if you are on track to form better eating
habits and enjoy improved health.
Note: F = Fruit; V = Veggie; G = Grain; M = Meat; D = Dairy; O = Other
Day           Breakfast         Lunch            Dinner            Snacks

Monday        F:                F:               F:                F:
              V:                V:               V:                V:
              G:                G:               G:                G:
              M:                M:               M:                M:
              D:                D:               D:                D:
              O:                O:               O:                O:

Tuesday       F:                F:               F:                F:
              V:                V:               V:                V:
              G:                G:               G:                G:
              M:                M:               M:                M:
              D:                D:               D:                D:
              O:                O:               O:                O:

Wednesday     F:                F:               F:                F:
              V:                V:               V:                V:
              G:                G:               G:                G:
              M:                M:               M:                M:
              D:                D:               D:                D:
              O:                O:               O:                O:

Thursday      F:                F:               F:                F:
              V:                V:               V:                V:
              G:                G:               G:                G:
              M:                M:               M:                M:
              D:                D:               D:                D:
              O:                O:               O:                O:

Friday        F:                F:               F:                F:
              V:                V:               V:                V:
              G:                G:               G:                G:
              M:                M:               M:                M:
              D:                D:               D:                D:
              O:                O:               O:                O:


Appendices                                                                  137
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       138   Strong and Healthy Oklahoma
Reading a food label
Understanding the information on food labels helps you make




                                                                       APPENDICES
smart and healthy food choices.

The first place to start reading is information about servings.
This will tell you how much of the food equals a serving and how
many servings are in the package. Once you see how many
servings are in the package, ask yourself, “How many servings
am I eating?” Are you eating half a serving, one serving or more?
If you are eating two servings of a food, you may be overeating
because you have doubled the amount of calories, fat, sodium,
etc.
Next look at the calories. Calories provide a measure of how
much energy you get from a serving of food. When we consume
more energy from our food than we need, we gain weight.

The calorie section of the food label can help you manage your
weight.

Remember: The number of servings you eat determines the
number of calories you eat.

The “Nutrients” section of the label will include items you should
limit and items you should try to maximize. For example, eating
too much fat, saturated fat, trans fat, cholesterol or sodium may
increase your risk of certain chronic diseases, like heart disease,




Appendices                                                            139
 some cancers or high blood pressure. Health experts recommend
 you minimize your intake of these items. However, most Americans
 do not get enough dietary fiber, vitamin A, vitamin C, calcium and
 iron in their diets. Eating enough of these nutrients can improve
 your health. For example: A diet rich in fruits, vegetables and whole
 grain products that contain dietary fiber, especially soluble fiber,
 and are low in saturated fat and cholesterol may reduce the risk of
 heart disease.
 The Percent Daily Value, or DV, listed on a label is based on the
 amount of that substance that is recommended for good nutrition.
 A listing of 5 percent DV or less is considered low; 20 percent DV
 or more is high. The Percent Daily Value makes it easy for you to
 compare one product or brand to another. Just make sure the
 serving sizes are the same. This will make it easier to determine
 which foods are higher or lower in nutrients. The Percent Daily
 Value also will help you determine if a claim on the package is valid,
 such as “low-fat,” “reduced fat” or “light.”

 Tips for healthy substitutes
 The list below will provide new ideas for old favorites. When you
 are deciding what foods to eat, be sure to consider vitamins and
 minerals. Some foods offer limited nutrients; instead they may be
 packed with sugar, salt and fat. Remember to read labels when
 buying your food to find out what is in the items you are choosing.
 The decision to eat better is up to you.

 Instead of:                    Try this:
Dairy Products

Evaporated whole milk           Evaporated fat-free or low-fat milk
Whole milk                      Fat-free, low-fat or reduced-fat milk
Ice cream                       Sorbet and ices, sherbet, no or low-fat frozen
                                yogurt

Sour cream                      Plain low-fat yogurt
Cream cheese                    Neufchatel, “light” or fat-free cream cheese
Cheese (American, cheddar,      Reduced calorie cheese, low calorie processed
Swiss or jack)                  cheese, fat-free cheese


140                                     Strong and Healthy Oklahoma
Instead of:                         Try this:
Dairy Products




                                                                                     APPENDICES
Regular (4%) cottage cheese         Low-fat or reduced-fat cottage cheese
Whole milk mozzarella               Part-skim milk, low-moisture mozzarella
cheese                              cheese
Whole milk ricotta cheese           Low-fat or reduced-fat milk or non-fat
                                    powdered milk

Coffee cream (half and half)        Low-fat or reduced-fat milk, or non-fat
or non-dairy creamer                powdered milk
Cereals, grains and pastas
Ramen noodles                       Rice or noodles (spaghetti, macaroni, etc.)
Pasta with alfredo sauce            Pasta with marinara sauce
Pasta with cheese sauce             Pasta with vegetables (primavera)
Granola                             Bran flakes, crispy rice, reduced-fat granola
White rice                          Brown rice
Meats, fish and poultry
Cold cuts or lunch meat             Low-fat cold cuts (95% to 97% fat-free)
Hot dogs (regular)                  Low-fat hot dogs
Bacon or sausage                    Canadian bacon or lean ham
Regular ground beef                 Extra-lean ground beef or turkey
Chicken, duck, goose or turkey      Chicken or turkey without skin (white meat)
Oil-packed tuna                     Water-packed tuna
Beef (chuck, rib or brisket)        Beef (round or loin, trimmed off fat)
Pork (spare-ribs or loin)           Pork tenderloin or lean smoked ham
Frozen breaded fish or fried fish   Fish or shellfish, fresh, frozen or canned
Whole eggs                          Egg whites or egg substitutes
Frozen TV dinners                   Frozen TV dinners (13 grams or less of fat)
Chorizo sausage                     Vegetarian sausage
Baked goods
Croissants, brioches, etc.          Hard french rolls or soft rolls
Doughnuts, sweet rolls, muffins,    English muffins, bagels, reduced-fat
scones or pastries                  muffins, scones
Party crackers                      Low-fat crackers, saltines, or soda crackers
Cake (pound, chocolate or yellow) Cake (angel food, white or gingerbread)
Cookies                             Fat-free or reduced-fat cookies (graham
                                    crackers, ginger snaps or fig bars)


Appendices                                                                          141
      Instead of:                   Try this:
  Snacks and sweets

  Chips                             Popcorn (air-pop, light microwave), fruits,
                                    vegetables, nuts
  Ice cream cones or bars           Frozen yogurt, frozen fruit or chocolate
                                    pudding bars

  Custards or puddings made         Puddings made with fat-free milk
  with whole milk
  Fats, oils and salad dressings

  Regular margarine or butter       Light spread margarines, diet or whipped
                                    butter

  Regular mayonnaise                Light or diet mayonnaise or mustard

  Regular salad dressings           Fat-free or reduced calorie dressings; lemon
                                    juice; or plain, herb-flavored olive or wine
                                    vinegar

  Butter or margarine on bread      Jelly, jam or honey on bread or toast
  or toast

  Oils, shortening or lard          Nonstick cook spray for stir-fry or sautéing
  Miscellaneous

  Canned creamed soups              Canned broth-based soups (low sodium)

  Gravy (homemade with fat and/or   Gravy mixes made with water or homemade
  milk)                             with fat skimmed off and fat-free milk

  Fudge sauce                       Chocolate syrup

  Guacamole dip or refried beans    Salsa
  with lard




 Food safety
 When preparing meals and snacks it is important to follow a few
 key food safety rules.

 1.      Clean: Wash hands and surfaces often.
 Bacteria can spread throughout the kitchen and get onto cutting
 boards, utensils, sponges and countertops.

142                                         Strong and Healthy Oklahoma
•    Wash your hands with hot, soapy water before handling
     food and after using the restroom, changing diapers and
     handling pets.




                                                                  APPENDICES
•    Wash cutting boards, dishes, utensils and countertops
     with hot, soapy water after preparing each food item and
     before you go to the next food.

•    Use plastic or other nonporous cutting boards. These
     boards should be washed with hot, soapy water after each
     use.

•    Consider using paper towels to clean up surfaces. If you
     use cloth towels, wash them often in hot, soapy water.

2.   Separate: Don’t cross-contaminate.
Cross-contamination is how bacteria can be spread from one
food to another. This is especially true when handling raw
meat, poultry and seafood, so keep these foods and their
juices away from ready-to-eat foods.
•    Separate raw meat, poultry and seafood from other foods
     in your grocery shopping cart and in your refrigerator.

•    If possible, use a different cutting board for raw meat
     products.

•    Always wash hands, cutting boards, dishes and utensils
     with hot, soapy water after they come in contact with raw
     meat, poultry and seafood.

•    Never place cooked food on a plate that previously held
     raw meat, poultry or seafood.

3.   Cook: Cook to proper temperatures.
Food safety experts agree that foods are properly cooked
when they are heated long enough and hot enough to kill the
harmful bacteria that cause illness.


Appendices                                                       143
 •     Use a clean thermometer, which measures the internal
       temperature of cooked foods, to make sure meat, poultry,
       casseroles and other foods are cooked all the way through.

 •     Cook roasts and steaks to at least 145 degrees. Whole poultry
       should be cooked to 180 degrees for doneness.

 •     Cook ground beef, where bacteria can spread during
       processing, to at least 160 degrees. Do not eat pink ground
       beef, as it is linked to a higher risk of illness.

 •     Cook eggs until the yolk and white are firm. Do not use
       recipes in which eggs remain raw or only partially cooked.

 •     Fish should be opaque and flake easily with a fork.

 •     When cooking in a microwave oven, make sure there are
       no cold spots in food where bacteria can survive. For best
       results, cover food, stir and rotate for even cooking. If there
       is no turntable, rotate the dish by hand once or twice during
       cooking.

 •     Bring sauces, soups and gravy to a boil when reheating. Heat
       other leftovers to 165 degrees.

  4.   Chill: Refrigerate promptly.
 Cold temperatures keep harmful bacteria from growing and
 multiplying. Set your refrigerator no higher than 40 degrees
 and the freezer unit at 0 degrees. Check these temperatures
 occasionally with an appliance thermometer.

 •     Refrigerate or freeze perishables, prepared food and leftovers
       within two hours.

 •     Never defrost food at room temperature. Thaw food in the
       refrigerator, under cold running water, or in the microwave.
       Marinate foods in the refrigerator.

 •     Divide large amounts of leftovers into small, shallow
       containers for quick cooling in the refrigerator.

144                                    Strong and Healthy Oklahoma
•       Don’t pack the refrigerator. Cool air must circulate to keep
        foods safe.




                                                                                        APPENDICES
Move more ...
Baseline measurement
Using a pedometer, calculate the number of steps you walk
each day for one week. Divide the total number of steps by
seven for your baseline measurement.


       Days Sunday     Monday    Tuesday    Wednesday   Thursday   Friday   Saturday

    Number
    of steps




Using this baseline measurement, set a goal to increase your
steps by 10 percent each week until your total steps equal
12,000 steps daily. By walking 12,000 to 15,000 steps daily,
weight loss should occur.

Moving more journal
Track your physical activity each day. Include the type of
activity you did, such as walking, biking, jogging, tennis or
gardening. Keep track of the amount of time you were active
and what intensity you felt you worked. Intensity may be
categorized as light, moderate or high. Also, consider how
you felt during the activity. Over time, you should be able to
increase the time and intensity you are active. The benefits will
come … starting with a better outlook on your health.


             Sunday   Monday    Tuesday    Wednesday    Thursday   Friday   Saturday
    Type:
    Time:
Intensity:
    Mood:



Appendices                                                                             145
 Is your community walkable?
 Take a walk in your community and decide for yourself. Ask others
 in your community to do the same. Local leaders already have
 started building healthier communities across Oklahoma.

 Step 1: Pick a place to walk, like the route to school, a friend’s
 house or just someplace you’d like to go.

 Step 2: Read over the checklist before you hit the road. As you
 walk, consider each of the questions. At the end of your walk, rank
 each question. Add up the numbers to see if your community is
 walkable.

 Step 3: After you’ve identified problem areas, the Guide will help
 you improve your community’s walkability.
 Step 1: Pick a location to walk:
 Step 2: Checklist

 1. Was there room to walk?      Yes      No
                                        • Had problems
                                        • No sidewalks
      Rating (1-10):                    • Paths start and stop
                                        • Broken or cracked
                                        • Blocked with poles, signs, shrubs,
                                          trash bins, etc.
                                        • Too much traffic



 2. Was it easy to cross the     Yes      No
    streets?                            • Had problems
                                        • Road was too wide
      Rating (1-10):                    • Traffic signals too long or short
                                        • Need striped paths/crossings
                                        • Parked cars block view
                                        • Trees/plants block view
                                        • Need curb ramps/ramps need repair



146                                    Strong and Healthy Oklahoma
3. Were drivers aware of                  Yes         No
   pedestrians?                                    • Had problems
                                                   • Backed without looking




                                                                                           APPENDICES
   Rating (1-10):                                  • Did not yield to pedestrians
                                                   • Turned into people crossing
                                                      street
                                                   • Drove too fast
                                                   • Sped up to make lights or drove
                                                      through red light


4. Was your walk nice?                    Yes         No
                                                   • Had problems
                                                   • Need more grass, flowers, trees
   Rating (1-10):                                  • Scary dogs or people
                                                   • Need better lighting
                                                   • Dirty: Litter and trash
                                                   • Dirty air due to car exhaust



5. Was it easy to follow                  Yes         No
   safety rules?                                   • No Crosswalks where you could
                                                      see and be seen by drivers
   Rating (1-10):                                  • Stop to look left, right, and left
                                                      again before crossing streets
                                                   • Walk on sidewalks or shoulders
                                                      facing traffic if there are no
                                                      sidewalks.



How walkable is your community?
Add up your ratings and decide.
         1.                       41-50 = Celebrate a great walking community.
         2.                       31-40 = Congratulations! Your community is walkable.
         3.                       21-30 = Okay, but needs some work.
         4.                       11-20 = Work is needed, you deserve better.
         5.                        0-10 = Your community is a disaster for walking.
 Total


Appendices                                                                                147
 Step 3: Improve your community’s walkability
 1.   Was there room to walk?
      •   Pick another route.

      •   Tell local traffic engineering/public works department
          about problems and provide a checklist.

      •   Speak up at board meetings.

      •   Write or petition city for walkways and get signatures from
          community members.

      •   Make local media aware of the problem.

      •   Work with local transportation engineer to develop a plan
          for a safe walking route.

      •   Join or start a local Turning Point coalition to get your
          project accomplished and recognized.

 2.   Was it easy to cross the streets?
      •   Pick another route.

      •   Share problems and checklist with local traffic
          engineering or public works department.

      •   Trim trees or bushes that block the street and ask your
          neighbors to do the same.

      •   Leave polite notes on problem cars asking owners not to
          park in walkways.

      •   Push for crosswalk/signals/parking changes/curb ramps
          at city meetings.

      •   Report to traffic engineer where parked cars are safety
          hazards.

      •   Report illegally parked cars to police.


148                                   Strong and Healthy Oklahoma
•    Request the public works department to trim trees, plants
     or grass.




                                                                      APPENDICES
•    Make local media aware of the problem.

3.   Were drivers aware of pedestrians?
     •    Pick another route.
     •    Set an example: slow down and be considerate of
          others.
     •    Encourage your neighbors to do the same.
     •    Report unsafe driving to police.
     •    Petition for more enforcement.
     •    Request protected turns.
     •    Ask city planners and traffic engineers for traffic
          calming ideas.
     •    Ask schools about getting crossing guards at key
          intersections.
     •    Organize a neighborhood watch speed program.
4.   Was your walk nice?
     •    Point out areas to avoid to your children; agree on safe
          routes.
     •    Ask neighbors to keep dogs leashed or fenced.
     •    Report scary dogs to the animal control department and
          report scary people to the police.
     •    Report lighting needs to the police or appropriate public
          works department.
     •    Take a trash bag. Do your part to make the area cleaner.
          Others will take notice and do the same.
     •    Plant trees or flowers in your yard.

Appendices                                                           149
       •   Select an alternate route with less traffic.

       •   Request increased police enforcement.

       •   Start a crime watch program in your neighborhood.

       •   Organize a community clean-up day.

       •   Sponsor a neighborhood beautification or tree-planting
           day.

       •   Begin an adopt-a-street program.

       •   Initiate support to provide routes with less traffic to
           schools in your community.

       •   Request posted alternative driving routes during morning
           and afternoon school commute times.

 5.    Was it easy to follow safety rules?
       •   Educate yourself and your family about safe walking.

       •   Organize parents in your neighborhood to walk children to
           school or to the bus stop.

       •   Encourage schools to teach walking safety.

       •   Request the local paper or television station to promote
           walking safety.

       •   Help schools start safe routes to school programs.

       •   Encourage corporate support for flex schedules so
           parents can walk children to school.

  Be tobacco-free ...
  Congratulations on deciding to quit tobacco. This tobacco tracker
  will help you track how many times a day you use tobacco. Every
  time you smoke or use tobacco, pencil in a check mark. After a
  week you will be able to see how much tobacco is a part of your
  daily life. Continue tracking usage as you quit; and over time you’ll

150                                     Strong and Healthy Oklahoma
see how your commitment to better health is growing. Set a
goal that works for you. Each day try to reduce your usage.
You can be tobacco-free.




                                                                         APPENDICES
 Sunday   Monday   Tuesday   Wednesday   Thursday   Friday   Saturday




Adult screenings you need to know about.
The following pages contain screenings and tests you should
know about. You should consult with your health care provider
for more information.




Appendices                                                              151
152
                               Screening Test               Ages 18-39                 Ages 40-49                 Ages 50-64                  Ages 65+
                              General health
                              Full checkup, including   Discuss with your health   Discuss with your health   Discuss with your health   Discuss with your health
                              height and weight         care provider              care provider              care provider              care provider

                              Thyroid test (TST)        Discuss with your health   Discuss with your health   Discuss with your health   Discuss with your health
                                                        care provider              care provider              care provider              care provider

                              Heart health
                              Blood pressure            Age 21, then every 1 to    Every 1 to 2 years         Every 1 to 2 years         Every 1 to 2 years
                                                        2 years if normal

                              Cholesterol test          Discuss with your          Age 45, then every 5       Every 5 years              Every 5 years
                                                        health care provider if    years
                                                        you are overweight

                              Electrocardiogram         Baseline at 50             Every 4 years              Every 3 years              Every 3 years
                              (EKG) (ETT for women)


                              Bone health
                              Bone mineral density                                 Discuss with your health   Discuss with your health   At Risk (Men) / Bone
                              test                                                 care provider              care provider              Densiometry (Women)

                              Diabetes
                              Blood sugar test          Discuss with your health   Age 45, then every 3       Every 3 years              Every 3 years
                                                        care provider if you are   years
                                                        overweight




Strong and Healthy Oklahoma
                              Oral health
                              Dental exam               1 to 2 times every year    1 to 2 times every year    1 to 2 times every year    1 to 2 times every year
              Screening Test               Ages 18-39                 Ages 40-49                  Ages 50-64                  Ages 65+
             Reproductive health
             Pap test & pelvic exam   Every 1 to 3 years, if you   Every 1 to 3 years         Every 1 to 3 years         Every 1 to 3 years
             (women only)             have been sexually active
                                      or are over age 21




Appendices
             Chlamydia test           If sexually active, yearly   Discuss with your health   Discuss with your health   Discuss with your health
                                      until age 25                 care provider              care provider              care provider

             Sexually transmitted     Discuss with your health     Discuss with your health   Discuss with your health   Discuss with your health
             disease (STD) tests      care provider                care provider              care provider              care provider

             Breast health
             Breast self-exam         Monthly                      Monthly                    Monthly                    Monthly

             Clinical Breast Exam /   Every Year                   Every Year                 Every Year                 Every Year
             Mammogram

             PSA blood test
             Prostate specific                                     Begin at age 40            Every Year                 Every Year
             antigen (men only)

             Eye and ear health
             Vision exam              Initially between age 20     Every 2 to 4 years         Every 2 to 4 years         Every 1 to 2 years
                                      and 39

             Hearing test             Begin at age 18, then        Every 10 years             Discuss with your health   Discuss with your health
                                      every 10 years                                          care provider              care provider




153
                                                                                                              APPENDICES
154
                               Screening Test               Ages 18-39                Ages 40-49                 Ages 50-64                   Ages 65+

                              Colorectal health
                              Fecal occult blood test                                                         Yearly                     Yearly

                              Flexible
                              sigmoidoscopy                                                                   Every 5 years              Every 5 years

                              Double contrast
                              barium enema                                                                    Every 5 to 10 years        Every 5 to 10 years

                              Rectal exam               Discuss with your          Discuss with your          Every 5 to 10 years with   Every 5 to 10 years with
                                                        health care provider       health care provider       each screening             each screening

                              Colonoscopy                                                                     Performed at 50 yrs


                              Skin health
                              Mole exam                                            Starting at age 20,        Monthly mole self-exam.    Monthly mole self-exam.
                                                                                   monthly self-exam. By      Annually by health care    Annually by health care
                                                                                   health care provider       provider                   provider
                                                                                   every 3 years



                              Mental health             Discuss with your health   Discuss with your health   Discuss with your health   Discuss with your health
                              Screening                 care provider              care provider              care provider              care provider




Strong and Healthy Oklahoma
              Screening Test            Ages 18-39                Ages 40-49                 Ages 50-64              Ages 65+

             Immunizations
             Influenza vaccine      Discuss with your health   Discuss with your health   Yearly                Yearly




Appendices
                                    care provider              care provider

             Pneumococcal vaccine   Discuss with your health   Discuss with your health   Yearly                One time only
                                    care provider              care provider

             Tetanus-diptheria      Every 10 years             Every 10 years             Every 10 years        Every 10 years
             booster vaccine




155
                                                                                                           APPENDICES
  Summary
  The Guide to a Strong and Healthy Oklahoma is intended to provide
  simple, yet beneficial tips for you and your family to improve your
  health. The Guide is not meant to offer medical advice or replace
  counseling from a qualified health professional. If you have a
  specific concern about your health, please consult your doctor.

  We hope the Guide will provide you with information, resources
  and motivation to eat better, move more and be tobacco-free. It will
  take your commitment to create a culture of health in our state.

  We can be a Strong and Healthy Oklahoma!


156                                   Strong and Healthy Oklahoma
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                              health.”

                               – Governor Brad Henry
                                   State of Oklahoma

								
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